Fennel vs. Spinach

Nutrition comparison of Fennel and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fennel versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fennel and spinach:

  • Both spinach and fennel are high in calcium, dietary fiber and potassium.
  • Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of fennel and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fennel src
Image of Spinach src

Calories and Carbs

calories

Spinach and fennel contain similar amounts of calories - spinach has 23 calories per 100 grams and fennel has 31 calories.

For macronutrient ratios, fennel is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Fennel has a macronutrient ratio of 14:81:6 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fennel Spinach
Protein 14% 40%
Carbohydrates 81% 49%
Fat 6% 10%
Alcohol ~ ~

carbohydrates

Spinach and fennel contain similar amounts carbs - spinach has 3.6g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.

dietary fiber

Both spinach and fennel are high in dietary fiber. Fennel has 41% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.

sugar

Spinach and fennel contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and fennel has 3.9g of sugar.



Protein

protein

Spinach has 131% more protein than fennel - spinach has 2.9g of protein per 100 grams and fennel has 1.2g of protein.

Fat

saturated fat

Both spinach and fennel are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 134% more Vitamin C than fennel - spinach has 28.1mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 877% more Vitamin A than fennel - spinach has 469ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.

Vitamin E

Spinach has 250% more Vitamin E than fennel - spinach has 2mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 669% more Vitamin K than fennel - spinach has 482.9ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, fennel contains more pantothenic acid. Both fennel and spinach contain significant amounts of niacin.

Fennel Spinach
Thiamin 0.01 MG 0.078 MG
Riboflavin 0.032 MG 0.189 MG
Niacin 0.64 MG 0.724 MG
Pantothenic acid 0.232 MG 0.065 MG
Vitamin B6 0.047 MG 0.195 MG
Folate 27 UG 194 UG

Minerals

calcium

Both spinach and fennel are high in calcium. Spinach has 102% more calcium than fennel - spinach has 99mg of calcium per 100 grams and fennel has 49mg of calcium.

iron

Spinach is a great source of iron and it has 271% more iron than fennel - spinach has 2.7mg of iron per 100 grams and fennel has 0.73mg of iron.

potassium

Both spinach and fennel are high in potassium. Spinach has 35% more potassium than fennel - spinach has 558mg of potassium per 100 grams and fennel has 414mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Fennel Spinach
Quercetin 0.23 mg 3.97 mg
luteolin ~ 0.74 mg
kaempferol ~ 6.38 mg
myricetin ~ 0.35 mg

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 Spinach
beta-carotene 578 UG 5626 UG
lutein + zeaxanthin 607 UG 12198 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, fennel has more linoleic acid than spinach per 100 grams.

Fennel Spinach
linoleic acid 0.169 G 0.026 G
Total 0.169 G 0.026 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.

Note: The specific food items compared are: Fennel (Fennel, bulb, raw) and Spinach (Spinach, raw) .

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