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  6. Beetroot vs. Fennel

Beetroot vs. Fennel — In-Depth Nutrition Comparison

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What are the differences between beetroot and fennel?

  • Beetroot is higher in folate and manganese, yet fennel is higher in vitamin K, vitamin C, and vitamin A.
  • Fennel's daily need coverage for vitamin K is 52% more.
  • Beetroot has 4 times more folate than fennel. While beetroot has 109µg of folate, fennel has only 27µg.
  • The glycemic index of fennel is lower.

We used Beets, raw and Fennel, bulb, raw types in this article.

Infographic

Beetroot vs Fennel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Fennel
Fennel
4
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 +35.3%
Contains more CopperCopper +13.6%
Contains more ZincZinc +75%
Contains more ManganeseManganese +72.3%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +27.4%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -33.3%
~equal in Iron ~0.73mg
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Fennel
Fennel
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +303.7%
Contains more Vitamin CVitamin C +144.9%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin KVitamin K +31300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Fennel DV% diff.
Vitamin K 0.2µg 62.8µg 52%
Folate 109µg 27µg 21%
Vitamin C 4.9mg 12mg 8%
Manganese 0.329mg 0.191mg 6%
Vitamin A 2µg 48µg 5%
Vitamin E 0.04mg 0.58mg 4%
Calcium 16mg 49mg 3%
Potassium 325mg 414mg 3%
Vitamin B1 0.031mg 0.01mg 2%
Vitamin B3 0.334mg 0.64mg 2%
Vitamin B5 0.155mg 0.232mg 2%
Vitamin B6 0.067mg 0.047mg 2%
Calories 43kcal 31kcal 1%
Protein 1.61g 1.24g 1%
Carbs 9.56g 7.3g 1%
Magnesium 23mg 17mg 1%
Iron 0.8mg 0.73mg 1%
Fiber 2.8g 3.1g 1%
Copper 0.075mg 0.066mg 1%
Zinc 0.35mg 0.2mg 1%
Phosphorus 40mg 50mg 1%
Sodium 78mg 52mg 1%
Vitamin B2 0.04mg 0.032mg 1%
Choline 6mg 13.2mg 1%
Polyunsaturated fat 0.06g 0.169g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 267kcal 250kcal N/A
Weight per 100 calories 233g 323g N/A
Fats 0.17g 0.2g 0%
Net carbs 6.76g 4.2g N/A
Sugar 6.76g 3.93g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.09g 0%
Monounsaturated fat 0.032g 0.068g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Fennel
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 +29.8%
Contains more CarbsCarbs +31%
Contains more FatsFats +17.6%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -70%
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +181.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.