Brussels Sprouts vs. Fennel
Nutrition comparison of Brussels Sprouts and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and fennel:
- Both fennel and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and brussels sprouts contain similar amounts of calories - fennel has 31 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to fennel for fat. Brussels sprouts has a macronutrient ratio of 26:69:5 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Fennel | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 69% | 82% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and brussels sprouts contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both fennel and brussels sprouts are high in dietary fiber. Brussels sprout has 23% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Fennel and brussels sprouts contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 173% more protein than fennel - fennel has 1.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both fennel and brussels sprouts are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 608% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Fennel and brussels sprouts contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Fennel and brussels sprouts contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 182% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate. Both brussels sprouts and fennel contain significant amounts of niacin and pantothenic acid.
| Brussels Sprouts | Fennel | |
|---|---|---|
| Thiamin | 0.139 MG | 0.01 MG |
| Riboflavin | 0.09 MG | 0.032 MG |
| Niacin | 0.745 MG | 0.64 MG |
| Pantothenic acid | 0.309 MG | 0.232 MG |
| Vitamin B6 | 0.219 MG | 0.047 MG |
| Folate | 61 UG | 27 UG |
Minerals
calcium
Both fennel and brussels sprouts are high in calcium. Fennel has 17% more calcium than brussels sprout - fennel has 49mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 92% more iron than fennel - fennel has 0.73mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both fennel and brussels sprouts are high in potassium. Fennel has a little more potassium (6%) than brussels sprout by weight - fennel has 414mg of potassium per 100 grams and brussels sprout has 389mg 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,
| Brussels Sprouts | Fennel | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | ~ |
| Quercetin | 1.92 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, both brussels sprouts and fennel contain significant amounts of beta-carotene.
| Brussels Sprouts | Fennel | |
|---|---|---|
| beta-carotene | 450 UG | 578 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Fennel | |
|---|---|---|
| linoleic acid | 0.045 G | 0.169 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.169 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brussels Sprouts or Fennel .
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Fennel (Fennel, bulb, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fennel or brussels sprouts contain more calories in 100 grams?Fennel and brussels sprouts contain similar amounts of calories - fennel has 31 calories in 100g and brussels sprout has 43 calories.
Does fennel or brussels sprouts have more carbohydrates?
By weight, fennel and brussels sprouts contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does fennel or brussels sprouts contain more calcium?
Both fennel and brussels sprouts are high in calcium. Fennel has 20% more calcium than brussels sprout - fennel has 49mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does fennel or brussels sprouts contain more potassium?
Both fennel and brussels sprouts are high in potassium. Fennel has a little more potassium ( 10%) than brussels sprout by weight - fennel has 414mg of potassium in 100 grams and brussels sprout has 389mg of potassium.