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Water chestnuts vs. Fennel — In-Depth Nutrition Comparison

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A recap on the differences between water chestnuts and fennel

  • Water chestnuts are higher in copper, vitamin B6, vitamin B2, vitamin B1, and manganese, yet fennel is higher in vitamin K, vitamin A, vitamin C, and iron.
  • Fennel covers your daily vitamin K needs 52% more than water chestnuts.
  • Water chestnuts contain 14 times more vitamin B1 than fennel. While water chestnuts contain 0.14mg of vitamin B1, fennel contains only 0.01mg.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Fennel, bulb, raw.

Infographic

Water chestnuts 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" 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
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 +29.4%
Contains more PotassiumPotassium +41.1%
Contains more CopperCopper +393.9%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +73.3%
Contains more CalciumCalcium +345.5%
Contains more IronIron +1116.7%
~equal in Selenium ~0.7µg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Fennel
4
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 +106.9%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +525%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B6Vitamin B6 +597.9%
Contains more CholineCholine +174.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +20833.3%
Contains more FolateFolate +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Fennel DV% diff.
Vitamin K 0.3µg 62.8µg 52%
Copper 0.326mg 0.066mg 29%
Vitamin B6 0.328mg 0.047mg 22%
Vitamin B2 0.2mg 0.032mg 13%
Vitamin B1 0.14mg 0.01mg 11%
Vitamin C 4mg 12mg 9%
Iron 0.06mg 0.73mg 8%
Manganese 0.331mg 0.191mg 6%
Carbs 23.94g 7.3g 6%
Potassium 584mg 414mg 5%
Vitamin B5 0.479mg 0.232mg 5%
Vitamin A 0µg 48µg 5%
Calcium 11mg 49mg 4%
Choline 36.2mg 13.2mg 4%
Vitamin E 1.2mg 0.58mg 4%
Folate 16µg 27µg 3%
Zinc 0.5mg 0.2mg 3%
Calories 97kcal 31kcal 3%
Vitamin B3 1mg 0.64mg 2%
Sodium 14mg 52mg 2%
Phosphorus 63mg 50mg 2%
Magnesium 22mg 17mg 1%
Polyunsaturated fat 0.043g 0.169g 1%
Protein 1.4g 1.24g 0%
Fats 0.1g 0.2g 0%
Net carbs 20.94g 4.2g N/A
Sugar 4.8g 3.93g N/A
Fiber 3g 3.1g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.026g 0.09g 0%
Monounsaturated fat 0.002g 0.068g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Fennel
2
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 +12.9%
Contains more CarbsCarbs +227.9%
Contains more FatsFats +100%
Contains more WaterWater +22.8%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
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 -71.1%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +293%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.