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  6. Fennel vs. Shallot

Fennel vs. Shallot — In-Depth Nutrition Comparison

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The main differences between fennel and shallots

  • Fennel is richer in vitamin K and vitamin A, yet shallots are richer in vitamin B6 and iron.
  • Daily need coverage for vitamin K for fennel is 52% higher.
  • Fennel contains 241 times more vitamin A than shallots. Fennel contains 963 IU of vitamin A, while shallots contain 4 IU.
  • Fennel contains less sugar.
  • Shallots have a lower glycemic index than fennel.

Food types used in this article are Fennel, bulb, raw and Shallots, raw.

Infographic

Fennel vs Shallot 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.
Fennel
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +24%
Contains more MagnesiumMagnesium +23.5%
Contains more IronIron +64.4%
Contains more CopperCopper +33.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +52.9%
Contains more SeleniumSelenium +71.4%

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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin KVitamin K +7750%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +634%
Contains more FolateFolate +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Shallot DV% diff.
Vitamin K 62.8µg 0.8µg 52%
Vitamin B6 0.047mg 0.345mg 23%
Iron 0.73mg 1.2mg 6%
Vitamin A 48µg 0µg 5%
Vitamin C 12mg 8mg 4%
Vitamin E 0.58mg 0.04mg 4%
Manganese 0.191mg 0.292mg 4%
Vitamin B1 0.01mg 0.06mg 4%
Protein 1.24g 2.5g 3%
Carbs 7.3g 16.8g 3%
Vitamin B3 0.64mg 0.2mg 3%
Calories 31kcal 72kcal 2%
Potassium 414mg 334mg 2%
Copper 0.066mg 0.088mg 2%
Zinc 0.2mg 0.4mg 2%
Sodium 52mg 12mg 2%
Folate 27µg 34µg 2%
Magnesium 17mg 21mg 1%
Calcium 49mg 37mg 1%
Phosphorus 50mg 60mg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B2 0.032mg 0.02mg 1%
Vitamin B5 0.232mg 0.29mg 1%
Polyunsaturated fat 0.169g 0.039g 1%
Protein per 100 calories 4g 3.5g N/A
Calories per 10 g protein 250kcal 288kcal N/A
Weight per 100 calories 323g 139g N/A
Fats 0.2g 0.1g 0%
Net carbs 4.2g 13.6g N/A
Sugar 3.93g 7.87g N/A
Fiber 3.1g 3.2g 0%
Choline 13.2mg 11.3mg 0%
Saturated fat 0.09g 0.017g 0%
Monounsaturated fat 0.068g 0.014g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more WaterWater +13%
Contains more OtherOther +31.3%
Contains more ProteinProtein +101.6%
Contains more CarbsCarbs +130.1%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +385.7%
Contains more Poly. FatPolyunsaturated fat +333.3%
Contains less Sat. FatSaturated fat -81.1%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.