Arugula vs. Fennel
Nutrition comparison of Arugula and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and fennel:
- Both fennel and arugula are high in calcium and potassium.
- Arugula has more thiamin, riboflavin and folate, however, fennel contains more niacin.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Fennel is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and arugula contain similar amounts of calories - fennel has 31 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to fennel per calorie. Arugula has a macronutrient ratio of 50:50:0 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Fennel | |
|---|---|---|
| Protein | 50% | 14% |
| Carbohydrates | 50% | 81% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and arugula contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in fennel and arugula are both made of 56% sugar and 44% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 94% more dietary fiber than arugula - fennel has 3.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Fennel and arugula contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Fennel and arugula contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both fennel and arugula are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 25% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 148% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Fennel and arugula contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 73% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more thiamin, riboflavin and folate, however, fennel contains more niacin. Both arugula and fennel contain significant amounts of pantothenic acid and Vitamin B6.
| Arugula | Fennel | |
|---|---|---|
| Thiamin | 0.044 MG | 0.01 MG |
| Riboflavin | 0.086 MG | 0.032 MG |
| Niacin | 0.305 MG | 0.64 MG |
| Pantothenic acid | 0.437 MG | 0.232 MG |
| Vitamin B6 | 0.073 MG | 0.047 MG |
| Folate | 97 UG | 27 UG |
Minerals
calcium
Both fennel and arugula are high in calcium. Arugula has 227% more calcium than fennel - fennel has 49mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 100% more iron than fennel - fennel has 0.73mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both fennel and arugula are high in potassium. Fennel has 12% more potassium than arugula - fennel has 414mg of potassium per 100 grams and arugula has 369mg 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,
| Arugula | Fennel | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 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,
| Arugula | Fennel | |
|---|---|---|
| beta-carotene | 1424 UG | 578 UG |
| lutein + zeaxanthin | 3555 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both arugula and fennel contain significant amounts of linoleic acid.
| Arugula | Fennel | |
|---|---|---|
| linoleic acid | 0.13 G | 0.169 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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.
Arugula 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 arugula contain more calories in 100 grams?Fennel and arugula contain similar amounts of calories - fennel has 31 calories in 100g and arugula has 25 calories.
Is fennel or arugula better for protein?
Fennel and arugula contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Does fennel or arugula have more carbohydrates?
By weight, fennel and arugula contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in fennel and arugula are both made of 60% sugar and 40% dietary fiber.
Does fennel or arugula contain more calcium?
Both fennel and arugula are high in calcium. Arugula has 230% more calcium than fennel - fennel has 49mg of calcium in 100 grams and arugula has 160mg of calcium.
Does fennel or arugula contain more potassium?
Both fennel and arugula are high in potassium. Fennel has 10% more potassium than arugula - fennel has 414mg of potassium in 100 grams and arugula has 369mg of potassium.