Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rye vs. Fennel — In-Depth Nutrition Comparison

Compare

How are rye and fennel different?

  • Rye is higher in manganese, fiber, phosphorus, copper, vitamin B1, vitamin B5, selenium, iron, and vitamin B3; however, fennel is richer in vitamin K.
  • Daily need coverage for manganese for rye is 104% higher.
  • Rye contains 32 times more vitamin B1 than fennel. While rye contains 0.316mg of vitamin B1, fennel contains only 0.01mg.
  • Rye has a lower glycemic index (34) than fennel (45).

Rye grain and Fennel, bulb, raw are the varieties used in this article.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Fennel
1
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 +547.1%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +260.3%
Contains more CopperCopper +456.1%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +564%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1249.2%
Contains more SeleniumSelenium +1885.7%
Contains more CalciumCalcium +104.2%

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.
Rye
Rye
8
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +46.6%
Contains more Vitamin B1Vitamin B1 +3060%
Contains more Vitamin B2Vitamin B2 +684.4%
Contains more Vitamin B3Vitamin B3 +567.2%
Contains more Vitamin B5Vitamin B5 +527.6%
Contains more Vitamin B6Vitamin B6 +525.5%
Contains more FolateFolate +40.7%
Contains more CholineCholine +130.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin KVitamin K +964.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Fennel
1
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 +733.9%
Contains more FatsFats +715%
Contains more CarbsCarbs +939.2%
Contains more OtherOther +49.5%
Contains more WaterWater +751%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +205.9%
Contains more Poly. FatPolyunsaturated fat +353.8%
Contains less Sat. FatSaturated fat -54.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Fennel DV% diff.
Manganese 2.577mg 0.191mg 104%
Fiber 15.1g 3.1g 48%
Vitamin K 5.9µg 62.8µg 47%
Phosphorus 332mg 50mg 40%
Copper 0.367mg 0.066mg 33%
Vitamin B1 0.316mg 0.01mg 26%
Vitamin B5 1.456mg 0.232mg 24%
Iron 2.63mg 0.73mg 24%
Selenium 13.9µg 0.7µg 24%
Carbs 75.86g 7.3g 23%
Vitamin B3 4.27mg 0.64mg 23%
Magnesium 110mg 17mg 22%
Zinc 2.65mg 0.2mg 22%
Vitamin B6 0.294mg 0.047mg 19%
Protein 10.34g 1.24g 18%
Vitamin B2 0.251mg 0.032mg 17%
Calories 338kcal 31kcal 15%
Vitamin C 0mg 12mg 13%
Vitamin A 1µg 48µg 5%
Polyunsaturated fat 0.767g 0.169g 4%
Potassium 510mg 414mg 3%
Calcium 24mg 49mg 3%
Folate 38µg 27µg 3%
Choline 30.4mg 13.2mg 3%
Vitamin E 0.85mg 0.58mg 2%
Sodium 2mg 52mg 2%
Fats 1.63g 0.2g 2%
Net carbs 60.76g 4.2g N/A
Sugar 0.98g 3.93g N/A
Saturated fat 0.197g 0.09g 0%
Monounsaturated fat 0.208g 0.068g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

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

People also compare

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
35%
Rye
23%
Fennel
Minerals Daily Need Coverage Score
98%
Rye
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.95g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.