Cucumber vs. Fennel
Nutrition comparison of Cucumber and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and fennel:
- Fennel has more niacin and folate.
- Fennel has signficantly more Vitamin C than cucumber.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and fennel contain similar amounts of calories - cucumber has 15 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, cucumber is similar to fennel for protein, carbs and fat. Cucumber has a macronutrient ratio of 15:80:5 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Fennel | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 80% | 81% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and fennel contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 520% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Cucumber and fennel contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Cucumber and fennel contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both cucumber and fennel are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 860% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Cucumber and fennel contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 283% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Fennel has more niacin and folate. Both cucumber and fennel contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cucumber | Fennel | |
|---|---|---|
| Thiamin | 0.027 MG | 0.01 MG |
| Riboflavin | 0.033 MG | 0.032 MG |
| Niacin | 0.098 MG | 0.64 MG |
| Pantothenic acid | 0.259 MG | 0.232 MG |
| Vitamin B6 | 0.04 MG | 0.047 MG |
| Folate | 7 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 206% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Fennel has 161% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Fennel is an excellent source of potassium and it has 182% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and fennel has 414mg of potassium.
Antioxidants and Phytonutrients
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,
| Cucumber | Fennel | |
|---|---|---|
| beta-carotene | 45 UG | 578 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 23 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than cucumber per 100 grams.
| Cucumber | Fennel | |
|---|---|---|
| linoleic acid | 0.028 G | 0.169 G |
| Total | 0.028 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.
Cucumber 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 cucumber or fennel contain more calories in 100 grams?Cucumber and fennel contain similar amounts of calories - cucumber has 15 calories in 100g and fennel has 31 calories.
Does cucumber or fennel have more carbohydrates?
By weight, cucumber and fennel contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does cucumber or fennel contain more potassium?
Fennel is a rich source of potassium and it has 180% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and fennel has 414mg of potassium.