Blackberry vs. Fennel
Nutrition comparison of Blackberry and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and fennel:
- Both fennel and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and blackberry contain similar amounts of calories - fennel has 31 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is similar to fennel for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Fennel | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 79% | 81% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and blackberry contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both fennel and blackberry are high in dietary fiber. Blackberry has 71% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Fennel and blackberry contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Fennel and blackberry contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both fennel and blackberry are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 75% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Fennel has 336% more Vitamin A than blackberry - fennel has 48ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Fennel and blackberry contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Fennel has 217% more Vitamin K than blackberry - fennel has 62.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Both blackberry and fennel contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Fennel | |
|---|---|---|
| Thiamin | 0.02 MG | 0.01 MG |
| Riboflavin | 0.026 MG | 0.032 MG |
| Niacin | 0.646 MG | 0.64 MG |
| Pantothenic acid | 0.276 MG | 0.232 MG |
| Vitamin B6 | 0.03 MG | 0.047 MG |
| Folate | 25 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 69% more calcium than blackberry - fennel has 49mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Fennel and blackberry contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Fennel is an excellent source of potassium and it has 156% more potassium than blackberry - fennel has 414mg of potassium per 100 grams and blackberry has 162mg 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,
| Blackberry | Fennel | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 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,
| Blackberry | Fennel | |
|---|---|---|
| beta-carotene | 128 UG | 578 UG |
| lutein + zeaxanthin | 118 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blackberry and fennel contain significant amounts of linoleic acid.
| Blackberry | Fennel | |
|---|---|---|
| linoleic acid | 0.186 G | 0.169 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Fennel (Fennel, bulb, raw) .
Blackberry 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 blackberry contain more calories in 100 grams?Fennel and blackberry contain similar amounts of calories - fennel has 31 calories in 100g and blackberry has 43 calories.
Does fennel or blackberry have more carbohydrates?
By weight, fennel and blackberry contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does fennel or blackberry contain more potassium?
Fennel is a rich source of potassium and it has 160% more potassium than blackberry - fennel has 414mg of potassium in 100 grams and blackberry has 162mg of potassium.