Avocado vs. Fennel
Nutrition comparison of Avocado and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and fennel:
- Both fennel and avocado are high in dietary fiber and potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fennel has 22.6 times less saturated fat than avocado.
- Fennel has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than fennel.
- Fennel is a great source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and fennel has 81% less calories than avocado - fennel has 31 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Avocado has a macronutrient ratio of 4:19:77 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Fennel | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 81% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and avocado contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both fennel and avocado are high in dietary fiber. Avocado has 119% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Fennel and avocado contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Fennel and avocado contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Fennel has 22.6 times less saturated fat than avocado - fennel has 0.09g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Fennel has 36% more Vitamin C than avocado - fennel has 12mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Fennel has 586% more Vitamin A than avocado - fennel has 48ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Fennel and avocado contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Fennel has 199% more Vitamin K than avocado - fennel has 62.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Fennel | |
|---|---|---|
| Thiamin | 0.075 MG | 0.01 MG |
| Riboflavin | 0.143 MG | 0.032 MG |
| Niacin | 1.912 MG | 0.64 MG |
| Pantothenic acid | 1.463 MG | 0.232 MG |
| Vitamin B6 | 0.287 MG | 0.047 MG |
| Folate | 89 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 277% more calcium than avocado - fennel has 49mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Fennel and avocado contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both fennel and avocado are high in potassium. Avocado has 22% more potassium than fennel - fennel has 414mg of potassium per 100 grams and avocado has 507mg 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 and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than fennel per 100 grams.
| Avocado | Fennel | |
|---|---|---|
| beta-carotene | 63 UG | 578 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than fennel per 100 grams.
| Avocado | Fennel | |
|---|---|---|
| linoleic acid | 1.674 G | 0.169 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and fennel has 80% less calories than avocado - fennel has 31 calories in 100g and avocado has 167 calories.
Does fennel or avocado have more carbohydrates?
By weight, fennel and avocado contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does fennel or avocado contain more potassium?
Both fennel and avocado are high in potassium. Avocado has 20% more potassium than fennel - fennel has 414mg of potassium in 100 grams and avocado has 507mg of potassium.