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  6. Fennel vs. Salsify

Fennel vs. Salsify — In-Depth Nutrition Comparison

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A recap on the differences between fennel and salsify

  • Fennel is higher in vitamin K, vitamin A, and vitamin C, yet salsify is higher in vitamin B6 and vitamin B2.
  • Fennel covers your daily vitamin K needs 52% more than salsify.

Food varieties used in this article are Fennel, bulb, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Fennel vs Salsify 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.
Fennel
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +32.7%
Contains more SeleniumSelenium +16.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -69.2%
~equal in Magnesium ~18mg
~equal in Calcium ~47mg
~equal in Copper ~0.07mg
~equal in Manganese ~0.21mg

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.
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%
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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +160.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +205.3%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin KVitamin K +20833.3%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +440.6%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +363.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Salsify DV% diff.
Vitamin K 62.8µg 0.3µg 52%
Vitamin B6 0.047mg 0.218mg 13%
Vitamin B2 0.032mg 0.173mg 11%
Vitamin C 12mg 4.6mg 8%
Vitamin A 48µg 0µg 5%
Potassium 414mg 283mg 4%
Vitamin B1 0.01mg 0.056mg 4%
Protein 1.24g 2.73g 3%
Carbs 7.3g 15.36g 3%
Vitamin E 0.58mg 0.19mg 3%
Folate 27µg 15µg 3%
Calories 31kcal 68kcal 2%
Iron 0.73mg 0.55mg 2%
Sodium 52mg 16mg 2%
Vitamin B3 0.64mg 0.392mg 2%
Choline 13.2mg 25.9mg 2%
Zinc 0.2mg 0.3mg 1%
Phosphorus 50mg 56mg 1%
Manganese 0.191mg 0.21mg 1%
Vitamin B5 0.232mg 0.276mg 1%
Polyunsaturated fat 0.169g 0.074g 1%
Protein per 100 calories 4g 4g N/A
Calories per 10 g protein 250kcal 249kcal N/A
Weight per 100 calories 323g 147g N/A
Fats 0.2g 0.17g 0%
Net carbs 4.2g 12.26g N/A
Magnesium 17mg 18mg 0%
Calcium 49mg 47mg 0%
Sugar 3.93g 2.9g N/A
Fiber 3.1g 3.1g 0%
Copper 0.066mg 0.07mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.09g 0.041g 0%
Monounsaturated fat 0.068g 0.003g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more FatsFats +17.6%
Contains more WaterWater +11.4%
Contains more OtherOther +41.9%
Contains more ProteinProtein +120.2%
Contains more CarbsCarbs +110.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2166.7%
Contains more Poly. FatPolyunsaturated fat +128.4%
Contains less Sat. FatSaturated fat -54.4%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.