USDA-derived comparison
Fennel vs Spinach
Spinach leads for Vitamin K, Folate and Vitamin C per 100g, while Fennel holds its own elsewhere.
Who each is for: Choose spinach for vitamin K and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Fennel
Typical serving: 1 cup (87g)
11/100
No clear per-100g leads, which is a result in itself.
Full Fennel pageSpinach
Typical serving: 2 cups (60g)
27/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Fennel | Spinach |
|---|---|---|
| Calories | 31 kcal | 23 kcal |
| Protein | 1 g | 3 g |
| Carbs | 7 g | 4 g |
| Fat | 0 g | 0 g |
| Fiber | 3 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 52 mg | 79 mg |
| Potassium | 414 mg | 558 mg |
| Calcium | 49 mg | 99 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 17 mg | 79 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Vitamin C | 12 mg | 28 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 27 µg | 194 µg |
Servings differ: 1 cup of fennel is about 87g, 2 cups of spinach about 60g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate