Edamame vs. Fennel
Nutrition comparison of Edamame and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and fennel:
- Both edamame and fennel are high in calcium, dietary fiber and potassium.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Fennel has more beta-carotene than edamame, however, edamame contains more lutein + zeaxanthin than fennel.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and fennel has 74% less calories than edamame - edamame has 121 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, edamame is much heavier in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Edamame has a macronutrient ratio of 37:27:36 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Fennel | |
|---|---|---|
| Protein | 37% | 14% |
| Carbohydrates | 27% | 81% |
| Fat | 36% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and fennel contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both edamame and fennel are high in dietary fiber. Edamame has 68% more dietary fiber than fennel - edamame has 5.2g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Edamame and fennel contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 860% more protein than fennel - edamame has 11.9g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both edamame and fennel are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
trans fat
Both edamame and fennel are low in trans fat - edamame has 0.01g of trans fat per 100 grams and fennel does not contain significant amounts.
Vitamins
Vitamin C
Fennel has 97% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 220% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Edamame and fennel contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 135% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both edamame and fennel contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Edamame | Fennel | |
|---|---|---|
| Thiamin | 0.2 MG | 0.01 MG |
| Riboflavin | 0.155 MG | 0.032 MG |
| Niacin | 0.915 MG | 0.64 MG |
| Pantothenic acid | 0.395 MG | 0.232 MG |
| Vitamin B6 | 0.1 MG | 0.047 MG |
| Folate | 311 UG | 27 UG |
Minerals
calcium
Both edamame and fennel are high in calcium. Edamame has 29% more calcium than fennel - edamame has 63mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Edamame is a great source of iron and it has 211% more iron than fennel - edamame has 2.3mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both edamame and fennel are high in potassium. Edamame has a little more potassium (5%) than fennel by weight - edamame has 436mg of potassium per 100 grams and fennel has 414mg 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, fennel has more beta-carotene than edamame per 100 grams, however, edamame contains more lutein + zeaxanthin than fennel per 100 grams.
| Edamame | Fennel | |
|---|---|---|
| beta-carotene | 175 UG | 578 UG |
| lutein + zeaxanthin | 1619 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than fennel per 100 grams.
| Edamame | Fennel | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.169 G |
| Total | 1.794 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.
Edamame 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 edamame or fennel contain more calories in 100 grams?Edamame is high in calories and fennel has 70% less calories than edamame - edamame has 121 calories in 100g and fennel has 31 calories.
Is edamame or fennel better for protein?
Edamame is a great source of protein and it has 860% more protein than fennel - edamame has 11.9g of protein per 100 grams and fennel has 1.2g of protein.
Does edamame or fennel have more carbohydrates?
By weight, edamame and fennel contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does edamame or fennel contain more calcium?
Both edamame and fennel are high in calcium. Edamame has 30% more calcium than fennel - edamame has 63mg of calcium in 100 grams and fennel has 49mg of calcium.
Does edamame or fennel contain more potassium?
Both edamame and fennel are high in potassium. Edamame has a little more potassium ( 10%) than fennel by weight - edamame has 436mg of potassium in 100 grams and fennel has 414mg of potassium.