Basil vs. Fennel
Nutrition comparison of Basil and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and fennel:
- Both fennel and basil are high in calcium and potassium.
- Basil has more thiamin, riboflavin, Vitamin B6 and folate.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K and iron.
- Fennel is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and basil contain similar amounts of calories - fennel has 31 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Basil has a macronutrient ratio of 44:37:19 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Fennel | |
|---|---|---|
| Protein | 44% | 13% |
| Carbohydrates | 37% | 82% |
| Fat | 19% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and basil contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 94% more dietary fiber than basil - fennel has 3.1g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Fennel and basil contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Basil has 154% more protein than fennel - fennel has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both fennel and basil are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 50% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 450% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Fennel and basil contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 561% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more thiamin, riboflavin, Vitamin B6 and folate. Both basil and fennel contain significant amounts of niacin and pantothenic acid.
| Basil | Fennel | |
|---|---|---|
| Thiamin | 0.034 MG | 0.01 MG |
| Riboflavin | 0.076 MG | 0.032 MG |
| Niacin | 0.902 MG | 0.64 MG |
| Pantothenic acid | 0.209 MG | 0.232 MG |
| Vitamin B6 | 0.155 MG | 0.047 MG |
| Folate | 68 UG | 27 UG |
Minerals
calcium
Both fennel and basil are high in calcium. Basil has 261% more calcium than fennel - fennel has 49mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 334% more iron than fennel - fennel has 0.73mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both fennel and basil are high in potassium. Fennel has 40% more potassium than basil - fennel has 414mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
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,
| Basil | Fennel | |
|---|---|---|
| beta-carotene | 3142 UG | 578 UG |
| lutein + zeaxanthin | 5650 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than basil per 100 grams.
| Basil | Fennel | |
|---|---|---|
| linoleic acid | 0.073 G | 0.169 G |
| Total | 0.073 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 Basil or Fennel .
Basil g
()
|
Daily Values (%) |
Fennel g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fennel or basil contain more calories in 100 grams?Fennel and basil contain similar amounts of calories - fennel has 31 calories in 100g and basil has 23 calories.
Is fennel or basil better for protein?
Basil has 150% more protein than fennel - fennel has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Does fennel or basil have more carbohydrates?
By weight, fennel and basil contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does fennel or basil contain more calcium?
Both fennel and basil are high in calcium. Basil has 260% more calcium than fennel - fennel has 49mg of calcium in 100 grams and basil has 177mg of calcium.
Does fennel or basil contain more iron?
Basil is an abundant source of iron and it has 330% more iron than fennel - fennel has 0.73mg of iron in 100 grams and basil has 3.2mg of iron.
Does fennel or basil contain more potassium?
Both fennel and basil are high in potassium. Fennel has 40% more potassium than basil - fennel has 414mg of potassium in 100 grams and basil has 295mg of potassium.