Fennel vs. Kale
Nutrition comparison of Fennel and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and kale:
- Both kale and fennel are high in calcium, dietary fiber and potassium.
- Kale has more thiamin, riboflavin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and fennel contain similar amounts of calories - kale has 35 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Fennel has a macronutrient ratio of 14:81:6 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Kale | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 81% | 41% |
| Fat | 6% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and fennel contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both kale and fennel are high in dietary fiber. Kale has 32% more dietary fiber than fennel - kale has 4.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Kale and fennel contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Kale has 135% more protein than fennel - kale has 2.9g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both kale and fennel are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 678% more Vitamin C than fennel - kale has 93.4mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 402% more Vitamin A than fennel - kale has 241ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Kale and fennel contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 520% more Vitamin K than fennel - kale has 389.6ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, Vitamin B6 and folate. Both fennel and kale contain significant amounts of niacin and pantothenic acid.
| Fennel | Kale | |
|---|---|---|
| Thiamin | 0.01 MG | 0.113 MG |
| Riboflavin | 0.032 MG | 0.347 MG |
| Niacin | 0.64 MG | 1.18 MG |
| Pantothenic acid | 0.232 MG | 0.37 MG |
| Vitamin B6 | 0.047 MG | 0.147 MG |
| Folate | 27 UG | 62 UG |
Minerals
calcium
Both kale and fennel are high in calcium. Kale has 418% more calcium than fennel - kale has 254mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Kale has 119% more iron than fennel - kale has 1.6mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both kale and fennel are high in potassium. Fennel has 19% more potassium than kale - kale has 348mg of potassium per 100 grams and fennel has 414mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Fennel | Kale | |
|---|---|---|
| beta-carotene | 578 UG | 2873 UG |
| lutein + zeaxanthin | 607 UG | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both fennel and kale contain significant amounts of linoleic acid.
| Fennel | Kale | |
|---|---|---|
| linoleic acid | 0.169 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.169 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Fennel g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or fennel contain more calories in 100 grams?Kale and fennel contain similar amounts of calories - kale has 35 calories in 100g and fennel has 31 calories.
Does kale or fennel have more carbohydrates?
By weight, kale and fennel contain similar amounts of carbs - kale has 4.4g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does kale or fennel contain more calcium?
Both kale and fennel are high in calcium. Kale has 420% more calcium than fennel - kale has 254mg of calcium in 100 grams and fennel has 49mg of calcium.
Does kale or fennel contain more potassium?
Both kale and fennel are high in potassium. Fennel has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and fennel has 414mg of potassium.