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  6. Spinach raw vs. Fennel

Spinach raw vs. Fennel — In-Depth Nutrition Comparison

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The main differences between spinach raw and fennel

  • Spinach raw is richer than fennel in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for spinach raw is 350% higher.
  • Spinach raw contains 10 times more vitamin A than fennel. Spinach raw contains 9377IU of vitamin A, while fennel contains 963IU.
  • Spinach raw has a lower glycemic index than fennel.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Fennel
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 +364.7%
Contains more CalciumCalcium +102%
Contains more PotassiumPotassium +34.8%
Contains more IronIron +271.2%
Contains more CopperCopper +97%
Contains more ZincZinc +165%
Contains more ManganeseManganese +369.6%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -34.2%
~equal in Phosphorus ~50mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Fennel
Fennel
1
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 CVitamin C +134.2%
Contains more Vitamin AVitamin A +877.1%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +490.6%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more Vitamin KVitamin K +668.9%
Contains more FolateFolate +618.5%
Contains more CholineCholine +46.2%
Contains more Vitamin B5Vitamin B5 +256.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Fennel DV% diff.
Vitamin K 482.9µg 62.8µg 350%
Vitamin A 469µg 48µg 47%
Folate 194µg 27µg 42%
Manganese 0.897mg 0.191mg 31%
Iron 2.71mg 0.73mg 25%
Vitamin C 28.1mg 12mg 18%
Magnesium 79mg 17mg 15%
Vitamin B2 0.189mg 0.032mg 12%
Vitamin B6 0.195mg 0.047mg 11%
Vitamin E 2.03mg 0.58mg 10%
Copper 0.13mg 0.066mg 7%
Vitamin B1 0.078mg 0.01mg 6%
Calcium 99mg 49mg 5%
Fiber 2.2g 3.1g 4%
Potassium 558mg 414mg 4%
Zinc 0.53mg 0.2mg 3%
Vitamin B5 0.065mg 0.232mg 3%
Protein 2.86g 1.24g 3%
Sodium 79mg 52mg 1%
Carbs 3.63g 7.3g 1%
Selenium 1µg 0.7µg 1%
Choline 19.3mg 13.2mg 1%
Vitamin B3 0.724mg 0.64mg 1%
Calories 23kcal 31kcal 0%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 4.2g N/A
Sugar 0.42g 3.93g N/A
Phosphorus 49mg 50mg 0%
Saturated fat 0.063g 0.09g 0%
Monounsaturated fat 0.01g 0.068g 0%
Polyunsaturated fat 0.165g 0.169g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Fennel
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 +130.6%
Contains more FatsFats +95%
Contains more OtherOther +63.8%
Contains more CarbsCarbs +101.1%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -30%
Contains more Mono. FatMonounsaturated fat +580%
~equal in Polyunsaturated fat ~0.169g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.