Broccoli vs. Fennel
Nutrition comparison of Broccoli and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and fennel:
- Both fennel and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and broccoli contain similar amounts of calories - fennel has 31 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to fennel for fat. Broccoli has a macronutrient ratio of 28:65:7 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Fennel | |
|---|---|---|
| Protein | 28% | 14% |
| Carbohydrates | 65% | 81% |
| Fat | 7% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and broccoli contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both fennel and broccoli are high in dietary fiber. Fennel has 19% more dietary fiber than broccoli - fennel has 3.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Fennel and broccoli contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Fennel and broccoli contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both fennel and broccoli are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 643% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Fennel and broccoli contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Fennel and broccoli contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 62% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both broccoli and fennel contain significant amounts of niacin.
| Broccoli | Fennel | |
|---|---|---|
| Thiamin | 0.071 MG | 0.01 MG |
| Riboflavin | 0.117 MG | 0.032 MG |
| Niacin | 0.639 MG | 0.64 MG |
| Pantothenic acid | 0.573 MG | 0.232 MG |
| Vitamin B6 | 0.175 MG | 0.047 MG |
| Folate | 63 UG | 27 UG |
Minerals
calcium
Both fennel and broccoli are high in calcium. Fennel has a little more calcium (4%) than broccoli by weight - fennel has 49mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Fennel and broccoli contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both fennel and broccoli are high in potassium. Fennel has 31% more potassium than broccoli - fennel has 414mg of potassium per 100 grams and broccoli has 316mg 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,
| Broccoli | Fennel | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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, both broccoli and fennel contain significant amounts of beta-carotene.
| Broccoli | Fennel | |
|---|---|---|
| beta-carotene | 361 UG | 578 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than broccoli per 100 grams.
| Broccoli | Fennel | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 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.
Broccoli 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 broccoli contain more calories in 100 grams?Fennel and broccoli contain similar amounts of calories - fennel has 31 calories in 100g and broccoli has 34 calories.
Does fennel or broccoli have more carbohydrates?
By weight, fennel and broccoli contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does fennel or broccoli contain more calcium?
Both fennel and broccoli are high in calcium. Fennel has a little more calcium ( 0%) than broccoli by weight - fennel has 49mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does fennel or broccoli contain more potassium?
Both fennel and broccoli are high in potassium. Fennel has 30% more potassium than broccoli - fennel has 414mg of potassium in 100 grams and broccoli has 316mg of potassium.