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  6. Shallot vs. Fennel

Shallot vs. Fennel — In-Depth Nutrition Comparison

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The main differences between shallots and fennel

  • Shallots are richer in vitamin B6 and iron, yet fennel is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for fennel is 52% higher.
  • Shallots contain 7 times more vitamin B6 than fennel. Shallots contain 0.345mg of vitamin B6, while fennel contains 0.047mg.
  • Fennel contains less sugar.
  • Shallots have a lower glycemic index than fennel.

Food types used in this article are Shallots, raw and Fennel, bulb, raw.

Infographic

Shallot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Fennel
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 +23.5%
Contains more IronIron +64.4%
Contains more CopperCopper +33.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +52.9%
Contains more SeleniumSelenium +71.4%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +24%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Fennel
Fennel
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +634%
Contains more FolateFolate +25.9%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin KVitamin K +7750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Fennel DV% diff.
Vitamin K 0.8µg 62.8µg 52%
Vitamin B6 0.345mg 0.047mg 23%
Iron 1.2mg 0.73mg 6%
Vitamin A 0µg 48µg 5%
Vitamin C 8mg 12mg 4%
Vitamin E 0.04mg 0.58mg 4%
Manganese 0.292mg 0.191mg 4%
Vitamin B1 0.06mg 0.01mg 4%
Protein 2.5g 1.24g 3%
Carbs 16.8g 7.3g 3%
Vitamin B3 0.2mg 0.64mg 3%
Calories 72kcal 31kcal 2%
Potassium 334mg 414mg 2%
Copper 0.088mg 0.066mg 2%
Zinc 0.4mg 0.2mg 2%
Sodium 12mg 52mg 2%
Folate 34µg 27µg 2%
Magnesium 21mg 17mg 1%
Calcium 37mg 49mg 1%
Phosphorus 60mg 50mg 1%
Selenium 1.2µg 0.7µg 1%
Vitamin B2 0.02mg 0.032mg 1%
Vitamin B5 0.29mg 0.232mg 1%
Polyunsaturated fat 0.039g 0.169g 1%
Protein per 100 calories 3.5g 4g N/A
Calories per 10 g protein 288kcal 250kcal N/A
Weight per 100 calories 139g 323g N/A
Fats 0.1g 0.2g 0%
Net carbs 13.6g 4.2g N/A
Sugar 7.87g 3.93g N/A
Fiber 3.2g 3.1g 0%
Choline 11.3mg 13.2mg 0%
Saturated fat 0.017g 0.09g 0%
Monounsaturated fat 0.014g 0.068g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Fennel
Fennel
3
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 +101.6%
Contains more CarbsCarbs +130.1%
Contains more FatsFats +100%
Contains more WaterWater +13%
Contains more OtherOther +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Fennel
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 -81.1%
Contains more Mono. FatMonounsaturated fat +385.7%
Contains more Poly. FatPolyunsaturated fat +333.3%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.