Fennel vs Spinach: Nutrition, Calories & Protein Compared



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

Fennel vs Spinach
Nutrition Facts

Fennel
Serving size:
  change
one fennel (180g)cup, sliced (87g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
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 Spinach 100g Compare


per 100gFennelSpinach
Calories31 23
Carbohydrates7.29 g3.63 g
Fat0.2 g0.39 g
Dietary fiber3.1 g2.2 g
Protein1.24 g2.86 g
Calcium49 mg99 mg
Iron0.73 mg2.71 mg
Magnessium17 mg79 mg
Potassium414 mg558 mg
Sodium52 mg79 mg
Zink0.2 mg0.53 mg
Vitaminium A134 µg9377 µg
Vitaminium B1 (Thiamine)0.01 mg0.078 mg
Vitaminium B2 (riboflavin)0.032 mg0.189 mg
Vitaminium B3 (Niacin)0.64 mg0.724 mg
Vitaminium B50.232 mg0.065 mg
Vitaminium B60.047 mg0.195 mg
Vitaminium B9 (Folic acid)27 mg194 mg
Vitaminium C12 mg28.1 mg
When it comes to enriching our diets with vegetables, **Fennel** and **Spinach** stand out for their unique flavors and nutritional profiles. Both have been celebrated throughout history, not only for their culinary versatility but also for their health benefits. Fennel, with its crisp texture and a licorice-like flavor, has roots in Mediterranean cuisine, while spinach, known for its tender leaves and earthy taste, has been a staple in dishes worldwide. But how do these two powerhouses compare in terms of nutrition? ### A Closer Look at Fennel Fennel is a fascinating plant; it's entirely edible, from its bulb to the seeds, each part offering a distinct flavor. It's not just a culinary favorite; historically, fennel has been used for medicinal purposes, including aiding digestion and improving eyesight. Nutritionally, fennel is low in calories, with just 31 calories per 100 grams, making it an excellent choice for weight management. It's also a good source of fiber, offering 3.1 grams, which can help promote digestive health. ### The Spinach Superfood Spinach, on the other hand, is a true superfood. It's packed with vitamins and minerals, and its health benefits are legendary. From improving eye health to reducing oxidative stress and lowering blood pressure levels, spinach has been at the forefront of healthy eating. It's incredibly low in calories, with just 23 calories per 100 grams, and high in dietary fiber, vitamins, and minerals. ### Nutritional Face-Off When comparing **Fennel vs Spinach** in terms of nutrition, it's clear that both vegetables offer unique benefits. Here's a breakdown of their nutritional content per 100 grams: - **Calories:** Fennel has slightly more calories (31) compared to spinach (23), making spinach a slightly better option for calorie-conscious individuals. - **Carbohydrates and Fiber:** Fennel contains more carbohydrates (7.29g) and fiber (3.1g) than spinach, which has 3.63g of carbs and 2.2g of fiber. This makes fennel a good option for those looking to increase their fiber intake. - **Protein:** Spinach takes the lead with 2.86g of protein, almost double that of fennel's 1.24g, making it a better choice for individuals looking to boost their protein intake. - **Vitamins and Minerals:** Both vegetables are rich in vitamins and minerals, but spinach significantly outshines fennel in vitamin A, iron, magnesium, vitamin B9 (folate), and vitamin K, making it an excellent choice for supporting overall health. ### The Verdict Both fennel and spinach are nutritious vegetables that can offer a range of health benefits. Fennel, with its higher fiber content and unique flavor, is a great addition to salads and dishes for those looking to add variety to their diet. Spinach, with its lower calorie count and higher content of certain vitamins and minerals, is an excellent choice for those focusing on nutrient density. In the end, the choice between **Fennel vs Spinach** depends on personal dietary needs, preferences, and culinary uses. Incorporating both into your diet can provide a wide range of nutrients and health benefits, making your meals not only more delicious but also nutritionally richer. Whether you're sautéing spinach for a quick side dish or slicing fennel for a crunchy salad topping, both vegetables offer versatility and flavor that can enhance your meals and your health.

Fennel 100g

31kcal

Calories source

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

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% 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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