Fennel vs Kale: Calories & Nutrition Showdown



Fennel - calories, kcal, weight, nutrition
Fennel - calories, kcal, weight, nutrition

Fennel vs Kale
Nutrition Facts

Fennel
Serving size:
  change
one fennel (180g)cup, sliced (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Fennel vs Kale 100g Compare


per 100gFennelKale
Calories31 49
Carbohydrates7.29 g8.75 g
Fat0.2 g0.93 g
Dietary fiber3.1 g3.6 g
Protein1.24 g4.28 g
Calcium49 mg150 mg
Iron0.73 mg1.47 mg
Magnessium17 mg47 mg
Phosphorus50 mg92 mg
Potassium414 mg491 mg
Sodium52 mg38 mg
Zink0.2 mg0.56 mg
Vitaminium A134 µg9990 µg
Vitaminium B1 (Thiamine)0.01 mg0.11 mg
Vitaminium B2 (riboflavin)0.032 mg0.13 mg
Vitaminium B3 (Niacin)0.64 mg1 mg
Vitaminium B50.232 mg0.091 mg
Vitaminium B60.047 mg0.271 mg
Vitaminium B9 (Folic acid)27 mg141 mg
Vitaminium C12 mg120 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

31kcal

Calories source

  • 81% CARBS.
  • 14% PROTEIN
  • 5% FAT

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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