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Fennel vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between fennel and chard raw

  • Fennel is richer in fiber, yet chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and manganese.
  • Daily need coverage for vitamin K for chard raw is 639% higher.
  • Fennel contains 2 times more fiber than chard raw. Fennel contains 3.1g of fiber, while chard raw contains 1.6g.
  • Fennel contains less sodium.
  • Chard raw has a lower glycemic index than fennel.

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

Infographic

Fennel vs Chard raw 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
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%
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%
Contains less SodiumSodium -75.6%
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%
~equal in Calcium ~51mg
~equal in Potassium ~379mg
~equal in Phosphorus ~46mg

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
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%
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%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more FolateFolate +92.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +95.2%
Contains more ProteinProtein +45.2%
Contains more OtherOther +52.4%
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Chard raw
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 Fennel Chard raw DV% diff.
Vitamin K 62.8µg 830µg 639%
Vitamin A 48µg 306µg 29%
Vitamin C 12mg 30mg 20%
Magnesium 17mg 81mg 15%
Iron 0.73mg 1.8mg 13%
Copper 0.066mg 0.179mg 13%
Vitamin E 0.58mg 1.89mg 9%
Manganese 0.191mg 0.366mg 8%
Sodium 52mg 213mg 7%
Fiber 3.1g 1.6g 6%
Vitamin B6 0.047mg 0.099mg 4%
Vitamin B2 0.032mg 0.09mg 4%
Folate 27µg 14µg 3%
Vitamin B1 0.01mg 0.04mg 3%
Vitamin B3 0.64mg 0.4mg 2%
Protein 1.24g 1.8g 1%
Vitamin B5 0.232mg 0.172mg 1%
Choline 13.2mg 18mg 1%
Polyunsaturated fat 0.169g 0.07g 1%
Calories 31kcal 19kcal 1%
Phosphorus 50mg 46mg 1%
Zinc 0.2mg 0.36mg 1%
Potassium 414mg 379mg 1%
Carbs 7.3g 3.74g 1%
Fats 0.2g 0.2g 0%
Net carbs 4.2g 2.14g N/A
Calcium 49mg 51mg 0%
Sugar 3.93g 1.1g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.09g 0.03g 0%
Monounsaturated fat 0.068g 0.04g 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
Fennel Chard raw
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
23%
Fennel
185%
Chard raw
Minerals Daily Need Coverage Score
18%
Fennel
34%
Chard raw

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.