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Onion vs Fennel - In-Depth Nutrition Comparison

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How are Onion and Fennel different?

  • Onion is higher in Vitamin B6, however Fennel is richer in Vitamin K, Potassium, Iron, Fiber, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Fennel is 52% higher.
  • Onion contains 3 times more Vitamin B6 than Fennel. While Onion contains 0.12mg of Vitamin B6, Fennel contains only 0.047mg.

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

Infographic

Onion vs Fennel infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
7
Fennel
Contains less Sodium -92.3%
Contains more Calcium +113%
Contains more Iron +247.6%
Contains more Magnesium +70%
Contains more Phosphorus +72.4%
Contains more Potassium +183.6%
Contains more Zinc +17.6%
Contains more Copper +69.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains less Sodium -92.3%
Contains more Calcium +113%
Contains more Iron +247.6%
Contains more Magnesium +70%
Contains more Phosphorus +72.4%
Contains more Potassium +183.6%
Contains more Zinc +17.6%
Contains more Copper +69.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
8
Fennel
Contains more Vitamin B1 +360%
Contains more Vitamin B6 +155.3%
Contains more Vitamin A +48050%
Contains more Vitamin E +2800%
Contains more Vitamin C +62.2%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +451.7%
Contains more Vitamin B5 +88.6%
Contains more Folate +42.1%
Contains more Vitamin K +15600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 B1 +360%
Contains more Vitamin B6 +155.3%
Contains more Vitamin A +48050%
Contains more Vitamin E +2800%
Contains more Vitamin C +62.2%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +451.7%
Contains more Vitamin B5 +88.6%
Contains more Folate +42.1%
Contains more Vitamin K +15600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Fennel
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 Onion Fennel Opinion
Net carbs 7.64g 4.2g Onion
Protein 1.1g 1.24g Fennel
Fats 0.1g 0.2g Fennel
Carbs 9.34g 7.3g Onion
Calories 40kcal 31kcal Onion
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 3.93g Fennel
Fiber 1.7g 3.1g Fennel
Calcium 23mg 49mg Fennel
Iron 0.21mg 0.73mg Fennel
Magnesium 10mg 17mg Fennel
Phosphorus 29mg 50mg Fennel
Potassium 146mg 414mg Fennel
Sodium 4mg 52mg Onion
Zinc 0.17mg 0.2mg Fennel
Copper 0.039mg 0.066mg Fennel
Vitamin A 2IU 963IU Fennel
Vitamin E 0.02mg 0.58mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 12mg Fennel
Vitamin B1 0.046mg 0.01mg Onion
Vitamin B2 0.027mg 0.032mg Fennel
Vitamin B3 0.116mg 0.64mg Fennel
Vitamin B5 0.123mg 0.232mg Fennel
Vitamin B6 0.12mg 0.047mg Onion
Folate 19µg 27µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 62.8µg Fennel
Tryptophan 0.014mg mg Onion
Threonine 0.021mg mg Onion
Isoleucine 0.014mg mg Onion
Leucine 0.025mg mg Onion
Lysine 0.039mg mg Onion
Methionine 0.002mg mg Onion
Phenylalanine 0.025mg mg Onion
Valine 0.021mg mg Onion
Histidine 0.014mg mg Onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.09g Onion
Monounsaturated Fat 0.013g 0.068g Fennel
Polyunsaturated fat 0.017g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
28
Fennel
Mineral Summary Score
8
Onion
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
7%
Fennel
Carbohydrates
9%
Onion
7%
Fennel
Fats
0%
Onion
1%
Fennel

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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