Beets vs. Fennel
Nutrition comparison of Beets and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and fennel:
- Both beets and fennel are high in dietary fiber and potassium.
- Beet has more thiamin and folate, however, fennel contains more niacin.
- Fennel is a great source of calcium.
USDA sources for nutritional information: Beets (Beets, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and fennel contain similar amounts of calories - beet has 43 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, beets is similar to fennel for protein, carbs and fat. Beets has a macronutrient ratio of 14:83:3 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Fennel | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 83% | 81% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and fennel contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both beets and fennel are high in dietary fiber. Beet is very similar to beet for dietary fiber - beet has 2.8g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Beets and fennel contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Beets and fennel contain similar amounts of protein - beet has 1.6g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both beets and fennel are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 145% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 23 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Beets and fennel contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 313 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Beet has more thiamin and folate, however, fennel contains more niacin. Both beets and fennel contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Beets | Fennel | |
|---|---|---|
| Thiamin | 0.031 MG | 0.01 MG |
| Riboflavin | 0.04 MG | 0.032 MG |
| Niacin | 0.334 MG | 0.64 MG |
| Pantothenic acid | 0.155 MG | 0.232 MG |
| Vitamin B6 | 0.067 MG | 0.047 MG |
| Folate | 109 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 206% more calcium than beet - beet has 16mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Beets and fennel contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both beets and fennel are high in potassium. Fennel has 27% more potassium than beet - beet has 325mg 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, both beets and fennel contain significant amounts of quercetin.
| Beets | Fennel | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 0.23 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than beet per 100 grams.
| Beets | Fennel | |
|---|---|---|
| linoleic acid | 0.055 G | 0.169 G |
| Total | 0.055 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.
Beets 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 beets or fennel contain more calories in 100 grams?Beets and fennel contain similar amounts of calories - beet has 43 calories in 100g and fennel has 31 calories.
Does beets or fennel have more carbohydrates?
By weight, beets and fennel contain similar amounts of carbs - beet has 9.6g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does beets or fennel contain more potassium?
Both beets and fennel are high in potassium. Fennel has 30% more potassium than beet - beet has 325mg of potassium in 100 grams and fennel has 414mg of potassium.