Endive vs. Fennel
Nutrition comparison of Endive and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and fennel:
- Both endive and fennel are high in calcium, dietary fiber and potassium.
- Endive has more beta-carotene than fennel, however, fennel contains more lutein + zeaxanthin than endive.
- Endive has more thiamin, riboflavin, pantothenic acid and folate.
- Endive is a great source of Vitamin A.
- Endive is an excellent source of Vitamin K.
USDA sources for nutritional information: Endive (Endive, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and fennel contain similar amounts of calories - endive has 17 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, endive is heavier in protein, lighter in carbs and heavier in fat compared to fennel per calorie. Endive has a macronutrient ratio of 25:64:10 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Fennel | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 64% | 81% |
| Fat | 10% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Endive and fennel contain similar amounts of carbs - endive has 3.4g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both endive and fennel are high in dietary fiber. is very similar to endive for dietary fiber - endive has 3.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Endive and fennel contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Endive and fennel contain similar amounts of protein - endive has 1.3g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both endive and fennel are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 85% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 125% more Vitamin A than fennel - endive has 108ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Endive and fennel contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 268% more Vitamin K than fennel - endive has 231ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Endive has more thiamin, riboflavin, pantothenic acid and folate. Both endive and fennel contain significant amounts of niacin and Vitamin B6.
| Endive | Fennel | |
|---|---|---|
| Thiamin | 0.08 MG | 0.01 MG |
| Riboflavin | 0.075 MG | 0.032 MG |
| Niacin | 0.4 MG | 0.64 MG |
| Pantothenic acid | 0.9 MG | 0.232 MG |
| Vitamin B6 | 0.02 MG | 0.047 MG |
| Folate | 142 UG | 27 UG |
Minerals
calcium
Both endive and fennel are high in calcium. Endive has a little more calcium (6%) than fennel by weight - endive has 52mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Endive and fennel contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both endive and fennel are high in potassium. Fennel has 32% more potassium than endive - endive has 314mg of potassium per 100 grams and fennel has 414mg 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, endive has more kaempferol than fennel per 100 grams, however, fennel contains more quercetin than endive per 100 grams.
| Endive | Fennel | |
|---|---|---|
| kaempferol | 10.1 mg | ~ |
| Quercetin | ~ | 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, endive has more beta-carotene than fennel per 100 grams, however, fennel contains more lutein + zeaxanthin than endive per 100 grams.
| Endive | Fennel | |
|---|---|---|
| beta-carotene | 1300 UG | 578 UG |
| lutein + zeaxanthin | ~ | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than endive per 100 grams.
| Endive | Fennel | |
|---|---|---|
| linoleic acid | 0.075 G | 0.169 G |
| Total | 0.075 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.
Endive 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 endive or fennel contain more calories in 100 grams?Endive and fennel contain similar amounts of calories - endive has 17 calories in 100g and fennel has 31 calories.
Does endive or fennel have more carbohydrates?
By weight, endive and fennel contain similar amounts of carbs - endive has 3.4g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does endive or fennel contain more calcium?
Both endive and fennel are high in calcium. Endive has a little more calcium ( 10%) than fennel by weight - endive has 52mg of calcium in 100 grams and fennel has 49mg of calcium.
Does endive or fennel contain more potassium?
Both endive and fennel are high in potassium. Fennel has 30% more potassium than endive - endive has 314mg of potassium in 100 grams and fennel has 414mg of potassium.