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Walnut vs. Fennel — In-Depth Nutrition Comparison

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Important differences between walnut and fennel

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, iron, and zinc; however, fennel has more vitamin K.
  • Walnut's daily need coverage for copper is 169% more.
  • Walnut has 68 times more saturated fat than fennel. Walnut has 6.126g of saturated fat, while fennel has 0.09g.
  • Fennel has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Fennel, bulb, raw.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Fennel
0
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 +829.4%
Contains more CalciumCalcium +100%
Contains more IronIron +298.6%
Contains more CopperCopper +2303%
Contains more ZincZinc +1445%
Contains more PhosphorusPhosphorus +592%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1687.4%
Contains more SeleniumSelenium +600%
~equal in Potassium ~414mg

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.
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +20.7%
Contains more Vitamin B1Vitamin B1 +3310%
Contains more Vitamin B2Vitamin B2 +368.8%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +145.7%
Contains more Vitamin B6Vitamin B6 +1042.6%
Contains more FolateFolate +263%
Contains more CholineCholine +197%
Contains more Vitamin CVitamin C +823.1%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin KVitamin K +2225.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +1128.2%
Contains more FatsFats +32505%
Contains more CarbsCarbs +87.8%
Contains more OtherOther +69.5%
Contains more WaterWater +2116.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +13036.8%
Contains more Poly. FatPolyunsaturated fat +27813.6%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut 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 Walnut Fennel DV% diff.
Polyunsaturated fat 47.174g 0.169g 313%
Copper 1.586mg 0.066mg 169%
Manganese 3.414mg 0.191mg 140%
Fats 65.21g 0.2g 100%
Vitamin K 2.7µg 62.8µg 50%
Phosphorus 346mg 50mg 42%
Vitamin B6 0.537mg 0.047mg 38%
Magnesium 158mg 17mg 34%
Calories 654kcal 31kcal 31%
Protein 15.23g 1.24g 28%
Vitamin B1 0.341mg 0.01mg 28%
Saturated fat 6.126g 0.09g 27%
Iron 2.91mg 0.73mg 27%
Zinc 3.09mg 0.2mg 26%
Monounsaturated fat 8.933g 0.068g 22%
Folate 98µg 27µg 18%
Fiber 6.7g 3.1g 14%
Vitamin C 1.3mg 12mg 12%
Vitamin B2 0.15mg 0.032mg 9%
Selenium 4.9µg 0.7µg 8%
Vitamin B5 0.57mg 0.232mg 7%
Calcium 98mg 49mg 5%
Vitamin A 1µg 48µg 5%
Choline 39.2mg 13.2mg 5%
Vitamin B3 1.125mg 0.64mg 3%
Carbs 13.71g 7.3g 2%
Sodium 2mg 52mg 2%
Potassium 441mg 414mg 1%
Vitamin E 0.7mg 0.58mg 1%
Net carbs 7.01g 4.2g N/A
Sugar 2.61g 3.93g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
23%
Fennel
Minerals Daily Need Coverage Score
152%
Walnut
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 6.036g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $4.8)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.