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  6. Fennel vs. Onion

Fennel vs. Onion — In-Depth Nutrition Comparison

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How are Fennel and Onion different?

  • Fennel is higher in Vitamin K, Potassium, Iron, Fiber, Vitamin A, and Vitamin C, however, Onion is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Fennel is 52% higher.

Fennel, bulb, raw and Onions, raw are the varieties used in this article.

Infographic

Fennel vs Onion 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
Fennel
9
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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +113%
Contains more PotassiumPotassium +183.6%
Contains more IronIron +247.6%
Contains more CopperCopper +69.2%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +72.4%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -92.3%

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
9
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% 58% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Onion
Onion
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin AVitamin A +48050%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +451.7%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin KVitamin K +15600%
Contains more FolateFolate +42.1%
Contains more CholineCholine +116.4%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B6Vitamin B6 +155.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
4
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +12.7%
Contains more FatsFats +100%
Contains more OtherOther +200%
Contains more CarbsCarbs +27.9%
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +423.1%
Contains more Poly. FatPolyunsaturated fat +894.1%
Contains less Sat. FatSaturated Fat -53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Onion Opinion
Calories 31kcal 40kcal Onion
Protein 1.24g 1.1g Fennel
Fats 0.2g 0.1g Fennel
Vitamin C 12mg 7.4mg Fennel
Net carbs 4.2g 7.64g Onion
Carbs 7.3g 9.34g Onion
Magnesium 17mg 10mg Fennel
Calcium 49mg 23mg Fennel
Potassium 414mg 146mg Fennel
Iron 0.73mg 0.21mg Fennel
Sugar 3.93g 4.24g Fennel
Fiber 3.1g 1.7g Fennel
Copper 0.066mg 0.039mg Fennel
Zinc 0.2mg 0.17mg Fennel
Phosphorus 50mg 29mg Fennel
Sodium 52mg 4mg Onion
Vitamin A 963IU 2IU Fennel
Vitamin A 48µg 0µg Fennel
Vitamin E 0.58mg 0.02mg Fennel
Manganese 0.191mg 0.129mg Fennel
Selenium 0.7µg 0.5µg Fennel
Vitamin B1 0.01mg 0.046mg Onion
Vitamin B2 0.032mg 0.027mg Fennel
Vitamin B3 0.64mg 0.116mg Fennel
Vitamin B5 0.232mg 0.123mg Fennel
Vitamin B6 0.047mg 0.12mg Onion
Vitamin K 62.8µg 0.4µg Fennel
Folate 27µg 19µg Fennel
Choline 13.2mg 6.1mg Fennel
Saturated Fat 0.09g 0.042g Onion
Monounsaturated Fat 0.068g 0.013g Fennel
Polyunsaturated fat 0.169g 0.017g Fennel
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Fennel
8%
Onion
Minerals Daily Need Coverage Score
18%
Fennel
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 0.31g)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.