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Sauerkraut vs Fennel - In-Depth Nutrition Comparison

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What are the main differences between Sauerkraut and Fennel?

  • Sauerkraut is richer in Iron, and Vitamin B6, while Fennel is higher in Vitamin K, Potassium, and Vitamin A.
  • Fennel's daily need coverage for Vitamin K is 41% higher.
  • Fennel has 13 times less Sodium than Sauerkraut. Sauerkraut has 661mg of Sodium, while Fennel has 52mg.

We used Sauerkraut, canned, solids and liquids and Fennel, bulb, raw types in this comparison.

Infographic

Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +101.4%
Contains more Copper +45.5%
Contains more Calcium +63.3%
Contains more Potassium +143.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains less Sodium -92.1%
Equal in Zinc - 0.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Iron +101.4%
Contains more Copper +45.5%
Contains more Calcium +63.3%
Contains more Potassium +143.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains less Sodium -92.1%
Equal in Zinc - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Fennel
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Vitamin K +383.1%
Contains more Folate +12.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Vitamin K +383.1%
Contains more Folate +12.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
28
Fennel
Mineral Summary Score
28
Sauerkraut
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
7%
Fennel
Carbohydrates
4%
Sauerkraut
7%
Fennel
Fats
1%
Sauerkraut
1%
Fennel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Fennel
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 609mg)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Fennel Opinion
Calories 19 31 Fennel
Protein 0.91 1.24 Fennel
Fats 0.14 0.2 Fennel
Vitamin C 14.7 12 Sauerkraut
Net carbs 1.3799999952316284 4.199999809265137 Fennel
Carbs 4.28 7.3 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.73 Sauerkraut
Calcium 30 49 Fennel
Potassium 170 414 Fennel
Magnesium 13 17 Fennel
Sugar 1.78 3.93 Sauerkraut
Fiber 2.9 3.1 Fennel
Copper 0.096 0.066 Sauerkraut
Zinc 0.19 0.2 Fennel
Starch
Phosphorus 20 50 Fennel
Sodium 661 52 Fennel
Vitamin A 18 963 Fennel
Vitamin E 0.14 0.58 Fennel
Vitamin D 0 0
Vitamin B1 0.021 0.01 Sauerkraut
Vitamin B2 0.022 0.032 Fennel
Vitamin B3 0.143 0.64 Fennel
Vitamin B5 0.093 0.232 Fennel
Vitamin B6 0.13 0.047 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 62.8 Fennel
Folate 24 27 Fennel
Trans Fat 0 0
Saturated Fat 0.034 0.09 Sauerkraut
Monounsaturated Fat 0.013 0.068 Fennel
Polyunsaturated fat 0.067 0.169 Fennel
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.