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Russet potato vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between russet potatoes and fennel

  • Russet potatoes have more vitamin B6; however, fennel is higher in vitamin K and vitamin A.
  • Fennel covers your daily need for vitamin K, 51% more than russet potatoes.
  • Russet potatoes have 8 times more vitamin B6 than fennel. While russet potatoes have 0.354mg of vitamin B6, fennel has only 0.047mg.
  • The glycemic index of russet potatoes is higher.

These are the specific foods used in this comparison Potatoes, Russet, flesh, and skin, baked and Fennel, bulb, raw.

Infographic

Russet potato vs Fennel infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Fennel
2
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 +76.5%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +46.6%
Contains more CopperCopper +62.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +42%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +19.4%
Contains more CalciumCalcium +172.2%
Contains more SeleniumSelenium +40%

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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Fennel
4
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 B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B6Vitamin B6 +653.2%
Contains more CholineCholine +13.6%
Contains more Vitamin CVitamin C +44.6%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +728.6%
Contains more Vitamin KVitamin K +3040%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Russet potato Fennel DV% diff.
Vitamin K 2µg 62.8µg 51%
Vitamin B6 0.354mg 0.047mg 24%
Starch 17.45g 7%
Vitamin B1 0.067mg 0.01mg 5%
Carbs 21.44g 7.3g 5%
Copper 0.107mg 0.066mg 5%
Vitamin A 1µg 48µg 5%
Vitamin C 8.3mg 12mg 4%
Vitamin B3 1.348mg 0.64mg 4%
Potassium 550mg 414mg 4%
Iron 1.07mg 0.73mg 4%
Vitamin B5 0.38mg 0.232mg 3%
Protein 2.63g 1.24g 3%
Vitamin E 0.07mg 0.58mg 3%
Calories 97kcal 31kcal 3%
Phosphorus 71mg 50mg 3%
Fiber 2.3g 3.1g 3%
Calcium 18mg 49mg 3%
Magnesium 30mg 17mg 3%
Manganese 0.228mg 0.191mg 2%
Sodium 14mg 52mg 2%
Polyunsaturated fat 0.054g 0.169g 1%
Zinc 0.35mg 0.2mg 1%
Vitamin B2 0.048mg 0.032mg 1%
Fats 0.13g 0.2g 0%
Net carbs 19.14g 4.2g N/A
Sugar 1.08g 3.93g N/A
Selenium 0.5µg 0.7µg 0%
Folate 26µg 27µg 0%
Choline 15mg 13.2mg 0%
Saturated fat 0.032g 0.09g 0%
Monounsaturated fat 0.003g 0.068g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +112.1%
Contains more CarbsCarbs +193.7%
Contains more OtherOther +28.6%
Contains more FatsFats +53.8%
Contains more WaterWater +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Fennel
2
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 less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +2166.7%
Contains more Poly. FatPolyunsaturated fat +213%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.