Ginger vs. Fennel
Nutrition comparison of Ginger and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and fennel:
- Both fennel and ginger are high in calcium, dietary fiber and potassium.
- Fennel has 27.8 times less saturated fat than ginger.
- Fennel has signficantly more Vitamin C than ginger.
- Ginger has more thiamin, riboflavin, niacin and Vitamin B6, however, fennel contains more folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and fennel has 91% less calories than ginger - fennel has 31 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in carbs, heavier in fat and similar to fennel for protein. Ginger has a macronutrient ratio of 12:75:13 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Fennel | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 75% | 81% |
| Fat | 13% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and fennel has 90% less carbohydrates than ginger - fennel has 7.3g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both fennel and ginger are high in dietary fiber. Ginger has 355% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Fennel and ginger contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 624% more protein than fennel - fennel has 1.2g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Fennel has 27.8 times less saturated fat than ginger - fennel has 0.09g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than ginger - fennel has 12mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Fennel has 23 times more Vitamin A than ginger - fennel has 48ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Fennel has more Vitamin E than ginger - fennel has 0.58mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Fennel has 77 times more Vitamin K than ginger - fennel has 62.8ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more thiamin, riboflavin, niacin and Vitamin B6, however, fennel contains more folate. Both ginger and fennel contain significant amounts of pantothenic acid.
| Ginger | Fennel | |
|---|---|---|
| Thiamin | 0.046 MG | 0.01 MG |
| Riboflavin | 0.17 MG | 0.032 MG |
| Niacin | 9.62 MG | 0.64 MG |
| Pantothenic acid | 0.477 MG | 0.232 MG |
| Vitamin B6 | 0.626 MG | 0.047 MG |
| Folate | 13 UG | 27 UG |
Minerals
calcium
Both fennel and ginger are high in calcium. Ginger has 133% more calcium than fennel - fennel has 49mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 26 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both fennel and ginger are high in potassium. Ginger has 219% more potassium than fennel - fennel has 414mg of potassium per 100 grams and ginger has 1320mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than fennel per 100 grams.
| Ginger | Fennel | |
|---|---|---|
| linoleic acid | 0.706 G | 0.169 G |
| Total | 0.706 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.
Ginger g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| 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 ginger contain more calories in 100 grams?Ginger is high in calories and fennel has 90% less calories than ginger - fennel has 31 calories in 100g and ginger has 335 calories.
Does fennel or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and fennel has 90% fewer carbohydrates than ginger - fennel has 7.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does fennel or ginger contain more calcium?
Both fennel and ginger are high in calcium. Ginger has 130% more calcium than fennel - fennel has 49mg of calcium in 100 grams and ginger has 114mg of calcium.
Does fennel or ginger contain more iron?
Ginger is an abundant source of iron and it has 26 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and ginger has 19.8mg of iron.
Does fennel or ginger contain more potassium?
Both fennel and ginger are high in potassium. Ginger has 220% more potassium than fennel - fennel has 414mg of potassium in 100 grams and ginger has 1320mg of potassium.