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  6. Fennel vs. Onion

Fennel vs. Onion — In-Depth Nutrition Comparison

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How are fennel and onions different?

  • Fennel is higher in vitamin K, vitamin A, potassium, iron, fiber, and vitamin C; however, onions are richer in vitamin B6.
  • Daily need coverage for vitamin K for fennel is 52% higher.
  • Fennel contains 482 times more vitamin A than onions. While fennel contains 963 IU of vitamin A, onions contain only 2 IU.
  • Onions have a lower glycemic index (15) than fennel (45).

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
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B6Vitamin B6 +155.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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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. 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.