Figs vs. Fennel
Nutrition comparison of Figs and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and fennel:
- Both fennel and figs are high in dietary fiber and potassium.
- Fennel has 3.1 times less sugar than fig.
- Fennel has 58% less calories than fig.
- Fennel has 62% less carbohydrates than fig.
- Fennel has signficantly more Vitamin C than fig.
- Fennel is a great source of calcium.
- Fig has more thiamin and Vitamin B6, however, fennel contains more folate.
USDA sources for nutritional information: Figs (Figs, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel has 58% less calories than fig - fennel has 31 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to fennel for fat. Figs has a macronutrient ratio of 4:93:3 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Fennel | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 93% | 81% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 62% less carbohydrates than fig - fennel has 7.3g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both fennel and figs are high in dietary fiber. Fennel has a little more dietary fiber (7%) than fig by weight - fennel has 3.1g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Fennel has 3.1 times less sugar than fig - fennel has 3.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Fennel and figs contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both fennel and figs are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than fig - fennel has 12mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fennel has 586% more Vitamin A than fig - fennel has 48ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Fennel and figs contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Fennel has 12 times more Vitamin K than fig - fennel has 62.8ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin and Vitamin B6, however, fennel contains more folate. Both figs and fennel contain significant amounts of riboflavin, niacin and pantothenic acid.
| Figs | Fennel | |
|---|---|---|
| Thiamin | 0.06 MG | 0.01 MG |
| Riboflavin | 0.05 MG | 0.032 MG |
| Niacin | 0.4 MG | 0.64 MG |
| Pantothenic acid | 0.3 MG | 0.232 MG |
| Vitamin B6 | 0.113 MG | 0.047 MG |
| Folate | 6 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 40% more calcium than fig - fennel has 49mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Fennel and figs contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both fennel and figs are high in potassium. Fennel has 78% more potassium than fig - fennel has 414mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and fennel contain significant amounts of linoleic acid.
| Figs | Fennel | |
|---|---|---|
| linoleic acid | 0.144 G | 0.169 G |
| Total | 0.144 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.
Figs 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 figs contain more calories in 100 grams?Fennel has 60% less calories than fig - fennel has 31 calories in 100g and fig has 74 calories.
Does fennel or figs have more carbohydrates?
By weight, fennel has 60% fewer carbohydrates than fig - fennel has 7.3g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does fennel or figs contain more potassium?
Both fennel and figs are high in potassium. Fennel has 80% more potassium than fig - fennel has 414mg of potassium in 100 grams and fig has 232mg of potassium.