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  6. Salsify vs. Fennel

Salsify vs. Fennel — In-Depth Nutrition Comparison

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A recap on the differences between salsify and fennel

  • Salsify is higher in vitamin B6 and vitamin B2, yet fennel is higher in vitamin K, vitamin A, and vitamin C.
  • Fennel covers your daily vitamin K needs 52% more than salsify.
  • Salsify contains 5 times more vitamin B2 than fennel. While salsify contains 0.173mg of vitamin B2, fennel contains only 0.032mg.

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

Infographic

Salsify 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
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%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -69.2%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +32.7%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~17mg
~equal in Calcium ~49mg
~equal in Copper ~0.066mg
~equal in Manganese ~0.191mg

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 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%
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 +460%
Contains more Vitamin B2Vitamin B2 +440.6%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +363.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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