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  6. Wild rice raw vs. Fennel

Wild rice raw vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and fennel

  • Wild rice raw is higher in phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, and vitamin B2, yet fennel is higher in vitamin K and vitamin A.
  • Wild rice raw covers your daily phosphorus needs 55% more than fennel.
  • Wild rice raw contains 30 times more zinc than fennel. While wild rice raw contains 5.96mg of zinc, fennel contains only 0.2mg.
  • The glycemic index of fennel is lower.

Food varieties used in this article are Wild rice, raw and Fennel, bulb, raw.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +941.2%
Contains more IronIron +168.5%
Contains more CopperCopper +693.9%
Contains more ZincZinc +2880%
Contains more PhosphorusPhosphorus +766%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +595.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +133.3%
~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.
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Fennel
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 +41.4%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +718.8%
Contains more Vitamin B3Vitamin B3 +952%
Contains more Vitamin B5Vitamin B5 +362.9%
Contains more Vitamin B6Vitamin B6 +731.9%
Contains more FolateFolate +251.9%
Contains more CholineCholine +165.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin KVitamin K +3205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fennel DV% diff.
Phosphorus 433mg 50mg 55%
Zinc 5.96mg 0.2mg 52%
Copper 0.524mg 0.066mg 51%
Vitamin K 1.9µg 62.8µg 51%
Manganese 1.329mg 0.191mg 49%
Magnesium 177mg 17mg 38%
Vitamin B3 6.733mg 0.64mg 38%
Protein 14.73g 1.24g 27%
Vitamin B6 0.391mg 0.047mg 26%
Carbs 74.9g 7.3g 23%
Vitamin B2 0.262mg 0.032mg 18%
Vitamin B5 1.074mg 0.232mg 17%
Folate 95µg 27µg 17%
Calories 357kcal 31kcal 16%
Iron 1.96mg 0.73mg 15%
Vitamin C 0mg 12mg 13%
Fiber 6.2g 3.1g 12%
Vitamin B1 0.115mg 0.01mg 9%
Vitamin A 1µg 48µg 5%
Choline 35mg 13.2mg 4%
Selenium 2.8µg 0.7µg 4%
Polyunsaturated fat 0.676g 0.169g 3%
Calcium 21mg 49mg 3%
Vitamin E 0.82mg 0.58mg 2%
Sodium 7mg 52mg 2%
Fats 1.08g 0.2g 1%
Net carbs 68.7g 4.2g N/A
Potassium 427mg 414mg 0%
Sugar 2.5g 3.93g N/A
Saturated fat 0.156g 0.09g 0%
Monounsaturated fat 0.159g 0.068g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1087.9%
Contains more FatsFats +440%
Contains more CarbsCarbs +926%
Contains more OtherOther +45.7%
Contains more WaterWater +1062.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Fennel
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 +133.8%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -42.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.