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Chard raw vs. Fennel — In-Depth Nutrition Comparison

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The main differences between chard raw and fennel

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and manganese, yet fennel is richer in fiber.
  • Daily need coverage for vitamin K for chard raw is 639% higher.
  • Chard raw contains 6 times more vitamin A than fennel. Chard raw contains 6116IU of vitamin A, while fennel contains 963IU.
  • Fennel contains less sodium.
  • Chard raw has a lower glycemic index than fennel.

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

Infographic

Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +376.5%
Contains more IronIron +146.6%
Contains more CopperCopper +171.2%
Contains more ZincZinc +80%
Contains more ManganeseManganese +91.6%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -75.6%
~equal in Calcium ~49mg
~equal in Potassium ~414mg
~equal in Phosphorus ~50mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +150%
Contains more Vitamin AVitamin A +537.5%
Contains more Vitamin EVitamin E +225.9%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B6Vitamin B6 +110.6%
Contains more Vitamin KVitamin K +1221.7%
Contains more CholineCholine +36.4%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more FolateFolate +92.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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 +45.2%
Contains more OtherOther +52.4%
Contains more CarbsCarbs +95.2%
~equal in Fats ~0.2g
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
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 -66.7%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +141.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Fennel
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Fennel DV% diff.
Vitamin K 830µg 62.8µg 639%
Vitamin A 306µg 48µg 29%
Vitamin C 30mg 12mg 20%
Magnesium 81mg 17mg 15%
Iron 1.8mg 0.73mg 13%
Copper 0.179mg 0.066mg 13%
Vitamin E 1.89mg 0.58mg 9%
Manganese 0.366mg 0.191mg 8%
Sodium 213mg 52mg 7%
Fiber 1.6g 3.1g 6%
Vitamin B6 0.099mg 0.047mg 4%
Vitamin B2 0.09mg 0.032mg 4%
Folate 14µg 27µg 3%
Vitamin B1 0.04mg 0.01mg 3%
Vitamin B3 0.4mg 0.64mg 2%
Protein 1.8g 1.24g 1%
Vitamin B5 0.172mg 0.232mg 1%
Choline 18mg 13.2mg 1%
Polyunsaturated fat 0.07g 0.169g 1%
Calories 19kcal 31kcal 1%
Phosphorus 46mg 50mg 1%
Zinc 0.36mg 0.2mg 1%
Potassium 379mg 414mg 1%
Carbs 3.74g 7.3g 1%
Fats 0.2g 0.2g 0%
Net carbs 2.14g 4.2g N/A
Calcium 51mg 49mg 0%
Sugar 1.1g 3.93g N/A
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.03g 0.09g 0%
Monounsaturated fat 0.04g 0.068g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Fennel
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
185%
Chard raw
23%
Fennel
Minerals Daily Need Coverage Score
34%
Chard raw
18%
Fennel

Comparison summary

Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 161mg)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.