Celery vs. Fennel
Nutrition comparison of Celery and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and fennel:
- Both fennel and celery are high in potassium.
- Fennel has more niacin.
- Fennel has signficantly more Vitamin C than celery.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
USDA sources for nutritional information: Celery (Celery, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and celery contain similar amounts of calories - fennel has 31 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in carbs, heavier in fat and similar to fennel for protein. Celery has a macronutrient ratio of 17:72:11 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Fennel | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 72% | 81% |
| Fat | 11% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and celery contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 94% more dietary fiber than celery - fennel has 3.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Fennel and celery contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Fennel and celery contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both fennel and celery are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than celery - fennel has 12mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Fennel has 118% more Vitamin A than celery - fennel has 48ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Fennel and celery contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Fennel has 114% more Vitamin K than celery - fennel has 62.8ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Fennel has more niacin. Both celery and fennel contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Celery | Fennel | |
|---|---|---|
| Thiamin | 0.021 MG | 0.01 MG |
| Riboflavin | 0.057 MG | 0.032 MG |
| Niacin | 0.32 MG | 0.64 MG |
| Pantothenic acid | 0.246 MG | 0.232 MG |
| Vitamin B6 | 0.074 MG | 0.047 MG |
| Folate | 36 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 23% more calcium than celery - fennel has 49mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Fennel has 265% more iron than celery - fennel has 0.73mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both fennel and celery are high in potassium. Fennel has 59% more potassium than celery - fennel has 414mg of potassium per 100 grams and celery has 260mg 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 celery and fennel contain significant amounts of quercetin.
| Celery | Fennel | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | ~ |
| Quercetin | 0.39 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,
| Celery | Fennel | |
|---|---|---|
| beta-carotene | 270 UG | 578 UG |
| lutein + zeaxanthin | 283 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than celery per 100 grams.
| Celery | Fennel | |
|---|---|---|
| linoleic acid | 0.079 G | 0.169 G |
| Total | 0.079 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.
Celery 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 celery contain more calories in 100 grams?Fennel and celery contain similar amounts of calories - fennel has 31 calories in 100g and celery has 14 calories.
Does fennel or celery have more carbohydrates?
By weight, fennel and celery contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and celery has 3g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does fennel or celery contain more potassium?
Both fennel and celery are high in potassium. Fennel has 60% more potassium than celery - fennel has 414mg of potassium in 100 grams and celery has 260mg of potassium.