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  6. Onion vs. Fennel

Onion vs. Fennel — In-Depth Nutrition Comparison

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How are onions and fennel different?

  • Onions are higher in vitamin B6; however, fennel is richer in vitamin K, vitamin A, potassium, iron, fiber, and vitamin C.
  • Daily need coverage for vitamin K for fennel is 52% higher.
  • Onions contain 3 times more vitamin B6 than fennel. While onions contain 0.12mg of vitamin B6, fennel contains only 0.047mg.
  • Onions have a lower glycemic index (15) than fennel (45).

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

Infographic

Onion 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.
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%
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%
Contains less SodiumSodium -92.3%
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%

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.
Onion
Onion
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Fennel
Fennel
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Fennel DV% diff.
Vitamin K 0.4µg 62.8µg 52%
Potassium 146mg 414mg 8%
Iron 0.21mg 0.73mg 7%
Fiber 1.7g 3.1g 6%
Vitamin B6 0.12mg 0.047mg 6%
Vitamin C 7.4mg 12mg 5%
Vitamin A 0µg 48µg 5%
Vitamin E 0.02mg 0.58mg 4%
Calcium 23mg 49mg 3%
Copper 0.039mg 0.066mg 3%
Phosphorus 29mg 50mg 3%
Manganese 0.129mg 0.191mg 3%
Vitamin B1 0.046mg 0.01mg 3%
Vitamin B3 0.116mg 0.64mg 3%
Magnesium 10mg 17mg 2%
Sodium 4mg 52mg 2%
Vitamin B5 0.123mg 0.232mg 2%
Folate 19µg 27µg 2%
Fructose 1.29g 2%
Carbs 9.34g 7.3g 1%
Choline 6.1mg 13.2mg 1%
Polyunsaturated fat 0.017g 0.169g 1%
Calories 40kcal 31kcal 0%
Protein 1.1g 1.24g 0%
Protein per 100 calories 2.8g 4g N/A
Calories per 10 g protein 364kcal 250kcal N/A
Weight per 100 calories 250g 323g N/A
Fats 0.1g 0.2g 0%
Net carbs 7.64g 4.2g N/A
Sugar 4.24g 3.93g N/A
Zinc 0.17mg 0.2mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B2 0.027mg 0.032mg 0%
Saturated fat 0.042g 0.09g 0%
Monounsaturated fat 0.013g 0.068g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +27.9%
Contains more ProteinProtein +12.7%
Contains more FatsFats +100%
Contains more OtherOther +200%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -53.3%
Contains more Mono. FatMonounsaturated fat +423.1%
Contains more Poly. FatPolyunsaturated fat +894.1%

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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. 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.