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  6. Fennel vs. Sweet onion

Fennel vs. Sweet onion — In-Depth Nutrition Comparison

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Differences between Fennel and Sweet onion

  • Fennel has more Vitamin K, Fiber, Potassium, Vitamin C, Iron, and Vitamin A, while Sweet onion has more Vitamin B6.
  • Fennel's daily need coverage for Vitamin K is 52% higher.

The food types used in this comparison are Fennel, bulb, raw and Onions, sweet, raw.

Infographic

Fennel vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +145%
Contains more PotassiumPotassium +247.9%
Contains more IronIron +180.8%
Contains more CopperCopper +17.9%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +85.2%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -84.6%

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%
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +96200%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +381.2%
Contains more Vitamin B5Vitamin B5 +136.7%
Contains more Vitamin KVitamin K +20833.3%
Contains more FolateFolate +17.4%
Contains more CholineCholine +140%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B6Vitamin B6 +176.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +55%
Contains more FatsFats +150%
Contains more OtherOther +218.2%
~equal in Carbs ~7.55g
~equal in Water ~91.24g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Sweet onion Opinion
Calories 31kcal 32kcal Sweet onion
Protein 1.24g 0.8g Fennel
Fats 0.2g 0.08g Fennel
Vitamin C 12mg 4.8mg Fennel
Net carbs 4.2g 6.65g Sweet onion
Carbs 7.3g 7.55g Sweet onion
Magnesium 17mg 9mg Fennel
Calcium 49mg 20mg Fennel
Potassium 414mg 119mg Fennel
Iron 0.73mg 0.26mg Fennel
Sugar 3.93g 5.02g Fennel
Fiber 3.1g 0.9g Fennel
Copper 0.066mg 0.056mg Fennel
Zinc 0.2mg 0.13mg Fennel
Phosphorus 50mg 27mg Fennel
Sodium 52mg 8mg Sweet onion
Vitamin A 963IU 1IU Fennel
Vitamin A 48µg 0µg Fennel
Vitamin E 0.58mg 0.02mg Fennel
Manganese 0.191mg 0.076mg Fennel
Selenium 0.7µg 0.5µg Fennel
Vitamin B1 0.01mg 0.041mg Sweet onion
Vitamin B2 0.032mg 0.02mg Fennel
Vitamin B3 0.64mg 0.133mg Fennel
Vitamin B5 0.232mg 0.098mg Fennel
Vitamin B6 0.047mg 0.13mg Sweet onion
Vitamin K 62.8µg 0.3µg Fennel
Folate 27µg 23µg Fennel
Choline 13.2mg 5.5mg Fennel
Saturated Fat 0.09g Sweet onion
Monounsaturated Fat 0.068g Fennel
Polyunsaturated fat 0.169g Fennel
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Sweet 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
7%
Sweet onion
Minerals Daily Need Coverage Score
18%
Fennel
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 45)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 1.09g)
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)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.