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Watercress vs. Fennel — In-Depth Nutrition Comparison

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How are watercress and fennel different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, vitamin B1, and vitamin B6, while fennel is higher in fiber and iron.
  • Watercress covers your daily need for vitamin K, 156% more than fennel.
  • Watercress contains 9 times more vitamin B1 than fennel. Watercress contains 0.09mg of vitamin B1, while fennel contains 0.01mg.
  • Fennel has a higher glycemic index (45) than watercress (32).

Watercress, raw and Fennel, bulb, raw types were used in this article.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Fennel
3
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 CalciumCalcium +144.9%
Contains more CopperCopper +16.7%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -21.2%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +25.5%
Contains more IronIron +265%
Contains more ZincZinc +81.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 CVitamin C +258.3%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +174.5%
Contains more Vitamin KVitamin K +298.1%
Contains more Vitamin B3Vitamin B3 +220%
Contains more FolateFolate +200%
Contains more CholineCholine +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +85.5%
Contains more OtherOther +14.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +465.9%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -70%
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +382.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Fennel DV% diff.
Vitamin K 250µg 62.8µg 156%
Vitamin C 43mg 12mg 34%
Vitamin A 160µg 48µg 12%
Fiber 0.5g 3.1g 10%
Vitamin B1 0.09mg 0.01mg 7%
Vitamin B2 0.12mg 0.032mg 7%
Iron 0.2mg 0.73mg 7%
Calcium 120mg 49mg 7%
Vitamin B6 0.129mg 0.047mg 6%
Folate 9µg 27µg 5%
Vitamin B3 0.2mg 0.64mg 3%
Vitamin E 1mg 0.58mg 3%
Potassium 330mg 414mg 2%
Protein 2.3g 1.24g 2%
Carbs 1.29g 7.3g 2%
Vitamin B5 0.31mg 0.232mg 2%
Manganese 0.244mg 0.191mg 2%
Choline 9mg 13.2mg 1%
Polyunsaturated fat 0.035g 0.169g 1%
Calories 11kcal 31kcal 1%
Phosphorus 60mg 50mg 1%
Zinc 0.11mg 0.2mg 1%
Copper 0.077mg 0.066mg 1%
Magnesium 21mg 17mg 1%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 4.2g N/A
Sugar 0.2g 3.93g N/A
Sodium 41mg 52mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.027g 0.09g 0%
Monounsaturated fat 0.008g 0.068g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
74%
Watercress
23%
Fennel
Minerals Daily Need Coverage Score
18%
Watercress
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.73g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Watercress
Watercress 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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.