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Roe vs. Fennel — In-Depth Nutrition Comparison

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The main differences between roe and fennel

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate, yet fennel is richer in vitamin A and fiber.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than fennel.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fennel, bulb, raw.

Infographic

Roe vs Fennel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Fennel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +52.9%
Contains more CopperCopper +93.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +930%
Contains more SeleniumSelenium +7285.7%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +46.3%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +1369.2%
~equal in Iron ~0.73mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Fennel
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin CVitamin C +36.7%
Contains more Vitamin AVitamin A +89.6%
Contains more Vitamin B1Vitamin B1 +2670%
Contains more Vitamin B2Vitamin B2 +2865.6%
Contains more Vitamin B3Vitamin B3 +242.5%
Contains more Vitamin B5Vitamin B5 +397.4%
Contains more Vitamin B6Vitamin B6 +293.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +2208.1%
Contains more FatsFats +4015%
Contains more OtherOther +147.6%
Contains more CarbsCarbs +280.2%
Contains more WaterWater +53.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +3030.9%
Contains more Poly. FatPolyunsaturated fat +1914.2%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Fennel
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Roe Fennel DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.7µg 93%
Vitamin B2 0.949mg 0.032mg 71%
Phosphorus 515mg 50mg 66%
Protein 28.62g 1.24g 55%
Vitamin K 62.8µg 52%
Polyunsaturated fat 3.404g 0.169g 22%
Vitamin B1 0.277mg 0.01mg 22%
Vitamin B5 1.154mg 0.232mg 18%
Folate 92µg 27µg 16%
Fats 8.23g 0.2g 12%
Fiber 0g 3.1g 12%
Vitamin B6 0.185mg 0.047mg 11%
Vitamin B3 2.192mg 0.64mg 10%
Zinc 1.28mg 0.2mg 10%
Calories 204kcal 31kcal 9%
Manganese 0.013mg 0.191mg 8%
Saturated fat 1.866g 0.09g 8%
Copper 0.128mg 0.066mg 7%
Vitamin A 91µg 48µg 5%
Vitamin C 16.4mg 12mg 5%
Monounsaturated fat 2.129g 0.068g 5%
Vitamin E 0.58mg 4%
Potassium 283mg 414mg 4%
Sodium 117mg 52mg 3%
Calcium 28mg 49mg 2%
Magnesium 26mg 17mg 2%
Carbs 1.92g 7.3g 2%
Choline 13.2mg 2%
Iron 0.77mg 0.73mg 1%
Net carbs 1.92g 4.2g N/A
Sugar 3.93g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
157%
Roe
23%
Fennel
Minerals Daily Need Coverage Score
68%
Roe
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 1.776g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $99.8)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.