Blueberry vs. Fennel
Nutrition comparison of Blueberry and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and fennel:
- Both fennel and blueberry are high in dietary fiber.
- Blueberry has more thiamin, however, fennel contains more pantothenic acid and folate.
- Fennel has 61% less sugar than blueberry.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel has 46% less calories than blueberry - fennel has 31 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to fennel for fat. Blueberry has a macronutrient ratio of 5:91:5 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Fennel | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 91% | 81% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 50% less carbohydrates than blueberry - fennel has 7.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both fennel and blueberry are high in dietary fiber. Fennel has 29% more dietary fiber than blueberry - fennel has 3.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Fennel has 61% less sugar than blueberry - fennel has 3.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Fennel and blueberry contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both fennel and blueberry are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Fennel and blueberry contain similar amounts of Vitamin C - fennel has 12mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Fennel has 15 times more Vitamin A than blueberry - fennel has 48ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Fennel and blueberry contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Fennel has 225% more Vitamin K than blueberry - fennel has 62.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin, however, fennel contains more pantothenic acid and folate. Both blueberry and fennel contain significant amounts of riboflavin, niacin and Vitamin B6.
| Blueberry | Fennel | |
|---|---|---|
| Thiamin | 0.037 MG | 0.01 MG |
| Riboflavin | 0.041 MG | 0.032 MG |
| Niacin | 0.418 MG | 0.64 MG |
| Pantothenic acid | 0.124 MG | 0.232 MG |
| Vitamin B6 | 0.052 MG | 0.047 MG |
| Folate | 6 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 717% more calcium than blueberry - fennel has 49mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Fennel has 161% more iron than blueberry - fennel has 0.73mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Fennel is an excellent source of potassium and it has 438% more potassium than blueberry - fennel has 414mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Fennel | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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,
| Blueberry | Fennel | |
|---|---|---|
| beta-carotene | 32 UG | 578 UG |
| lutein + zeaxanthin | 80 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blueberry and fennel contain significant amounts of linoleic acid.
| Blueberry | Fennel | |
|---|---|---|
| linoleic acid | 0.088 G | 0.169 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Fennel has 50% less calories than blueberry - fennel has 31 calories in 100g and blueberry has 57 calories.
Does fennel or blueberry have more carbohydrates?
By weight, fennel has 50% fewer carbohydrates than blueberry - fennel has 7.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does fennel or blueberry contain more potassium?
Fennel is a rich source of potassium and it has 440% more potassium than blueberry - fennel has 414mg of potassium in 100 grams and blueberry has 77mg of potassium.