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  6. Chard vs. Fennel

Chard vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between Chard and Fennel

  • Chard is higher than Fennel in Vitamin K, Vitamin A RAE, Iron, Magnesium, Copper, Vitamin E , Vitamin C, and Manganese.
  • Chard covers your daily Vitamin K needs 220% more than Fennel.
  • Chard contains 6 times more Vitamin A RAE than Fennel. While Chard contains 306µg of Vitamin A RAE, Fennel contains only 48µg.
  • The amount of Sodium in Fennel is lower.

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

Infographic

Chard 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.
Chard
Chard
8
:
2
Fennel
Fennel
Contains more Calcium +18.4%
Contains more Iron +209.6%
Contains more Magnesium +405.9%
Contains more Potassium +32.6%
Contains more Zinc +65%
Contains more Copper +147%
Contains more Manganese +74.9%
Contains more Selenium +28.6%
Contains more Phosphorus +51.5%
Contains less Sodium -70.9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Calcium +18.4%
Contains more Iron +209.6%
Contains more Magnesium +405.9%
Contains more Potassium +32.6%
Contains more Zinc +65%
Contains more Copper +147%
Contains more Manganese +74.9%
Contains more Selenium +28.6%
Contains more Phosphorus +51.5%
Contains less Sodium -70.9%

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.
Chard
Chard
7
:
3
Fennel
Fennel
Contains more Vitamin A +535.9%
Contains more Vitamin E +225.9%
Contains more Vitamin C +50%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B6 +80.9%
Contains more Vitamin K +421.2%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +42.3%
Contains more Folate +200%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin A +535.9%
Contains more Vitamin E +225.9%
Contains more Vitamin C +50%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +168.8%
Contains more Vitamin B6 +80.9%
Contains more Vitamin K +421.2%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +42.3%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Fennel
Fennel
Contains more Protein +51.6%
Contains more Other +20%
Contains more Fats +150%
Contains more Carbs +76.8%
Equal in Water - 90.21
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +51.6%
Contains more Other +20%
Contains more Fats +150%
Contains more Carbs +76.8%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
:
2
Fennel
Fennel
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +503.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +503.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Fennel Opinion
Net carbs 2.03g 4.2g Fennel
Protein 1.88g 1.24g Chard
Fats 0.08g 0.2g Fennel
Carbs 4.13g 7.3g Fennel
Calories 20kcal 31kcal Fennel
Sugar 1.1g 3.93g Chard
Fiber 2.1g 3.1g Fennel
Calcium 58mg 49mg Chard
Iron 2.26mg 0.73mg Chard
Magnesium 86mg 17mg Chard
Phosphorus 33mg 50mg Fennel
Potassium 549mg 414mg Chard
Sodium 179mg 52mg Fennel
Zinc 0.33mg 0.2mg Chard
Copper 0.163mg 0.066mg Chard
Manganese 0.334mg 0.191mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 963IU Chard
Vitamin A RAE 306µg 48µg Chard
Vitamin E 1.89mg 0.58mg Chard
Vitamin C 18mg 12mg Chard
Vitamin B1 0.034mg 0.01mg Chard
Vitamin B2 0.086mg 0.032mg Chard
Vitamin B3 0.36mg 0.64mg Fennel
Vitamin B5 0.163mg 0.232mg Fennel
Vitamin B6 0.085mg 0.047mg Chard
Folate 9µg 27µg Fennel
Vitamin K 327.3µg 62.8µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.09g Chard
Monounsaturated Fat 0.016g 0.068g Fennel
Polyunsaturated fat 0.028g 0.169g Fennel

Which food is preferable for your diet?

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

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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
113%
Chard
28%
Fennel
Minerals Daily Need Coverage Score
36%
Chard
18%
Fennel

Comparison summary

Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 127mg)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 13)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.