Fennel vs Kale: Calories & Nutrition Showdown


Fennel vs Kale
Nutrition Facts
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Fennel vs Kale 100g Compare
per 100g | Fennel | Kale |
---|---|---|
Calories | 31 | 49 |
Carbohydrates | 7.29 g | 8.75 g |
Fat | 0.2 g | 0.93 g |
Dietary fiber | 3.1 g | 3.6 g |
Protein | 1.24 g | 4.28 g |
Calcium | 49 mg | 150 mg |
Iron | 0.73 mg | 1.47 mg |
Magnessium | 17 mg | 47 mg |
Phosphorus | 50 mg | 92 mg |
Potassium | 414 mg | 491 mg |
Sodium | 52 mg | 38 mg |
Zink | 0.2 mg | 0.56 mg |
Vitaminium A | 134 µg | 9990 µg |
Vitaminium B1 (Thiamine) | 0.01 mg | 0.11 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 0.64 mg | 1 mg |
Vitaminium B5 | 0.232 mg | 0.091 mg |
Vitaminium B6 | 0.047 mg | 0.271 mg |
Vitaminium B9 (Folic acid) | 27 mg | 141 mg |
Vitaminium C | 12 mg | 120 mg |
Discovering the Nutritional Gems: Fennel and Kale
When it comes to enriching our diet with vegetables, fennel and kale stand out for their unique flavors and nutritional profiles. Beyond their culinary uses, both vegetables offer a plethora of health benefits, making them excellent additions to a balanced diet. Let's delve into the world of fennel and kale, exploring their nutritional content, benefits, and how they compare to each other.
The Aromatic Wonder: Fennel
Fennel, with its bulbous base and feathery leaves, is known for its distinctive anise-like flavor. It's a versatile vegetable that can be eaten raw in salads, roasted, or sautéed. But fennel is not just about taste; it's also packed with nutrients. With only 31 calories per 100 grams, it is a low-calorie option rich in fiber (3.1g), making it excellent for digestion. Fennel is also a good source of vitamin C, providing about 12mg per 100 grams, which contributes to immune defense and skin health. Additionally, it contains minerals such as calcium (49mg), iron (0.73mg), and potassium (414mg), essential for bone health, oxygen transport, and heart function, respectively.
The Green Powerhouse: Kale
Kale, on the other hand, is a leafy green vegetable that has gained popularity for its health benefits and nutritional density. Known as a superfood, kale has a slightly higher calorie count at 49 calories per 100 grams but compensates with a wealth of nutrients. It boasts a high protein content (4.28g) for a vegetable, making it a favorite among vegetarians and vegans. Kale is an excellent source of vitamins A (9990 IU) and K (704.8µg), crucial for vision, immune function, and blood clotting. Furthermore, its rich content in vitamin C (120mg), calcium (150mg), and iron (1.47mg) surpasses that of fennel, supporting bone health, energy levels, and more.
Comparing Fennel and Kale: A Nutritional Perspective
While both fennel and kale are nutritious, their nutritional profiles cater to different dietary needs and health goals. Here's a quick comparison based on a 100g serving:
- Calories: Fennel is lower in calories than kale, making it a better option for those on a calorie-restricted diet.
- Fiber: Both vegetables are good sources of fiber, though kale has a slight edge, which is beneficial for gut health.
- Protein: Kale offers more protein, which is vital for muscle repair and growth.
- Vitamins and Minerals: Kale generally provides more vitamins and minerals per serving, especially in vitamins A, C, and K, as well as calcium and iron, making it a nutritional powerhouse.
Ultimately, both fennel and kale are valuable additions to a healthy diet. Fennel, with its unique taste and lower calorie count, can add variety and flavor to meals without adding extra pounds. Kale, with its robust nutritional profile, is ideal for those looking to boost their intake of vitamins and minerals.
Conclusion
Whether you choose fennel for its aromatic allure or kale for its nutrient density, incorporating these vegetables into your diet can contribute to overall health and wellness. By understanding the nutritional content and benefits of fennel vs. kale, you can make informed choices that align with your health goals. So, why not enjoy the best of both worlds and add both fennel and kale to your next meal?
Fennel 100g
31kcalCalories source
- 81% CARBS.
- 14% PROTEIN
- 5% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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