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.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
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 31:55:14 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Fennel | |
|---|---|---|
| Protein | 31% | 13% |
| Carbohydrates | 55% | 82% |
| Fat | 14% | 5% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Collard Greens or Fennel .
Note: The specific food items compared are: Collard Greens (Collards, raw) and Fennel (Fennel, bulb, raw) .
Collard Greens g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.