Collard Greens vs. Fennel

Nutrition comparison of Collard Greens and Fennel


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

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

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

  • Both fennel and collard greens are high in calcium, dietary fiber and potassium.
  • Collard green has more thiamin, riboflavin, Vitamin B6 and folate.
  • Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of collard greens and fennel 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: Collard Greens (Collards, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Fennel src

Calories and Carbs

calories

Fennel and collard greens contain similar amounts of calories - fennel has 31 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Collard Greens Fennel
Protein 31% 14%
Carbohydrates 56% 81%
Fat 13% 6%
Alcohol ~ ~

carbohydrates

Fennel and collard greens contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

dietary fiber

Both fennel and collard greens are high in dietary fiber. Collard green has 29% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Fennel and collard greens contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and collard green has 0.46g of sugar.

Protein

protein

Collard green has 144% more protein than fennel - fennel has 1.2g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Collard green is an excellent source of Vitamin C and it has 194% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.

Vitamin A

Collard green is an excellent source of Vitamin A and it has 423% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 290% more Vitamin E than fennel - fennel has 0.58mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Collard green is an excellent source of Vitamin K and it has 596% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

Collard green has more thiamin, riboflavin, Vitamin B6 and folate. Both collard greens and fennel contain significant amounts of niacin and pantothenic acid.

Collard Greens Fennel
Thiamin 0.054 MG 0.01 MG
Riboflavin 0.13 MG 0.032 MG
Niacin 0.742 MG 0.64 MG
Pantothenic acid 0.267 MG 0.232 MG
Vitamin B6 0.165 MG 0.047 MG
Folate 129 UG 27 UG

Minerals

calcium

Both fennel and collard greens are high in calcium. Collard green has 373% more calcium than fennel - fennel has 49mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Fennel and collard greens contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both fennel and collard greens are high in potassium. Fennel has 94% more potassium than collard green - fennel has 414mg of potassium per 100 grams and collard green has 213mg 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,

Collard Greens Fennel
luteolin 0.08 mg ~
kaempferol 8.74 mg ~
Quercetin 2.57 mg 0.23 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,

Collard Greens Fennel
beta-carotene 2991 UG 578 UG
alpha-carotene 14 UG ~
lutein + zeaxanthin 4323 UG 607 UG

Omega-3 and Omega-6

omega 6s

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

Collard Greens Fennel
linoleic acid 0.082 G 0.169 G
other omega 6 0.002 G ~
Total 0.084 G 0.169 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: Collard Greens (Collards, raw) and Fennel (Fennel, bulb, raw) .

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FAQ

Does fennel or collard greens contain more calories in 100 grams?
Fennel and collard greens contain similar amounts of calories - fennel has 31 calories in 100g and collard green has 32 calories.

Is fennel or collard greens better for protein?
Collard green has 140% more protein than fennel - fennel has 1.2g of protein per 100 grams and collard green has 3g of protein.

Does fennel or collard greens have more carbohydrates?
By weight, fennel and collard greens contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

Does fennel or collard greens contain more calcium?
Both fennel and collard greens are high in calcium. Collard green has 370% more calcium than fennel - fennel has 49mg of calcium in 100 grams and collard green has 232mg of calcium.

Does fennel or collard greens contain more potassium?
Both fennel and collard greens are high in potassium. Fennel has 90% more potassium than collard green - fennel has 414mg of potassium in 100 grams and collard green has 213mg of potassium.