Apple vs. Fennel
Nutrition comparison of Apple and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and fennel:
- Both fennel and apple are high in dietary fiber.
- Fennel has 62% less sugar than apple.
- Fennel has more niacin, pantothenic acid and folate.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel has 40% less calories than apple - fennel has 31 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to fennel for fat. Apple has a macronutrient ratio of 2:96:3 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Fennel | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 81% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 47% less carbohydrates than apple - fennel has 7.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both fennel and apple are high in dietary fiber. Fennel has 29% more dietary fiber than apple - fennel has 3.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Fennel has 62% less sugar than apple - fennel has 3.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Fennel and apple contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both fennel and apple are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Fennel has 161% more Vitamin C than apple - fennel has 12mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Fennel has 15 times more Vitamin A than apple - fennel has 48ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Fennel and apple contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Fennel has 27 times more Vitamin K than apple - fennel has 62.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Fennel has more niacin, pantothenic acid and folate. Both apple and fennel contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Apple | Fennel | |
|---|---|---|
| Thiamin | 0.017 MG | 0.01 MG |
| Riboflavin | 0.026 MG | 0.032 MG |
| Niacin | 0.091 MG | 0.64 MG |
| Pantothenic acid | 0.061 MG | 0.232 MG |
| Vitamin B6 | 0.041 MG | 0.047 MG |
| Folate | 3 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 717% more calcium than apple - fennel has 49mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Fennel has 508% more iron than apple - fennel has 0.73mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Fennel is an excellent source of potassium and it has 287% more potassium than apple - fennel has 414mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than apple per 100 grams.
| Apple | Fennel | |
|---|---|---|
| linoleic acid | 0.043 G | 0.169 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Fennel has 40% less calories than apple - fennel has 31 calories in 100g and apple has 52 calories.
Does fennel or apple have more carbohydrates?
By weight, fennel has 50% fewer carbohydrates than apple - fennel has 7.3g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does fennel or apple contain more potassium?
Fennel is a rich source of potassium and it has 290% more potassium than apple - fennel has 414mg of potassium in 100 grams and apple has 107mg of potassium.