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  6. Salsify vs. Fennel

Salsify vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between Salsify and Fennel

  • Salsify is higher in Vitamin B6, and Vitamin B2, yet Fennel is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Fennel covers your daily Vitamin K needs 52% more than Salsify.
  • Salsify contains 5 times more Vitamin B2 than Fennel. While Salsify contains 0.173mg of Vitamin B2, Fennel contains only 0.032mg.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Fennel, bulb, raw.

Infographic

Salsify 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.
Salsify
Salsify
6
:
4
Fennel
Fennel
Contains more Phosphorus +12%
Contains less Sodium -69.2%
Contains more Zinc +50%
Contains more Iron +32.7%
Contains more Potassium +46.3%
Contains more Selenium +16.7%
Equal in Calcium - 49
Equal in Magnesium - 17
Equal in Copper - 0.066
Equal in Manganese - 0.191
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Phosphorus +12%
Contains less Sodium -69.2%
Contains more Zinc +50%
Contains more Iron +32.7%
Contains more Potassium +46.3%
Contains more Selenium +16.7%
Equal in Calcium - 49
Equal in Magnesium - 17
Equal in Copper - 0.066
Equal in Manganese - 0.191

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.
Salsify
Salsify
4
:
6
Fennel
Fennel
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +205.3%
Contains more Vitamin C +160.9%
Contains more Vitamin B3 +63.3%
Contains more Folate +80%
Contains more Vitamin K +20833.3%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +205.3%
Contains more Vitamin C +160.9%
Contains more Vitamin B3 +63.3%
Contains more Folate +80%
Contains more Vitamin K +20833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
2
:
3
Fennel
Fennel
Contains more Protein +120.2%
Contains more Carbs +110.4%
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +41.9%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +120.2%
Contains more Carbs +110.4%
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Fennel
Fennel
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +2166.7%
Contains more Polyunsaturated fat +128.4%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +2166.7%
Contains more Polyunsaturated fat +128.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Fennel Opinion
Net carbs 12.26g 4.2g Salsify
Protein 2.73g 1.24g Salsify
Fats 0.17g 0.2g Fennel
Carbs 15.36g 7.3g Salsify
Calories 68kcal 31kcal Salsify
Sugar 2.9g 3.93g Salsify
Fiber 3.1g 3.1g
Calcium 47mg 49mg Fennel
Iron 0.55mg 0.73mg Fennel
Magnesium 18mg 17mg Salsify
Phosphorus 56mg 50mg Salsify
Potassium 283mg 414mg Fennel
Sodium 16mg 52mg Salsify
Zinc 0.3mg 0.2mg Salsify
Copper 0.07mg 0.066mg Salsify
Manganese 0.21mg 0.191mg Salsify
Selenium 0.6µg 0.7µg Fennel
Vitamin A 0IU 963IU Fennel
Vitamin A RAE 0µg 48µg Fennel
Vitamin E 0.19mg 0.58mg Fennel
Vitamin C 4.6mg 12mg Fennel
Vitamin B1 0.056mg 0.01mg Salsify
Vitamin B2 0.173mg 0.032mg Salsify
Vitamin B3 0.392mg 0.64mg Fennel
Vitamin B5 0.276mg 0.232mg Salsify
Vitamin B6 0.218mg 0.047mg Salsify
Folate 15µg 27µg Fennel
Vitamin K 0.3µg 62.8µg Fennel
Saturated Fat 0.041g 0.09g Salsify
Monounsaturated Fat 0.003g 0.068g Fennel
Polyunsaturated fat 0.074g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Salsify
28%
Fennel
Minerals Daily Need Coverage Score
16%
Salsify
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 45)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.