Ham vs. Fennel
Nutrition comparison of Ham and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and fennel:
- Both fennel and ham are high in potassium.
- Fennel has signficantly more Vitamin C than ham.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
- Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, fennel contains more folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Ham (Ham, minced) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and fennel has 88% less calories than ham - fennel has 31 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ham is heavier in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Ham has a macronutrient ratio of 25:3:72 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Fennel | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 3% | 81% |
| Fat | 72% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and ham contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Fennel is an excellent source of dietary fiber and it has more dietary fiber than ham - fennel has 3.1g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 12 times more protein than fennel - fennel has 1.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and fennel has 99% less saturated fat than ham - fennel has 0.09g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Fennel has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and fennel does not contain significant amounts.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than ham - fennel has 12mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Fennel has more Vitamin A than ham - fennel has 48ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than fennel - ham has 26iu of Vitamin D per 100 grams and fennel does not contain significant amounts.
Vitamin E
Fennel and ham contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Fennel has more Vitamin K than ham - fennel has 62.8ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, fennel contains more folate. Both ham and fennel contain significant amounts of pantothenic acid.
| Ham | Fennel | |
|---|---|---|
| Thiamin | 0.712 MG | 0.01 MG |
| Riboflavin | 0.19 MG | 0.032 MG |
| Niacin | 4.162 MG | 0.64 MG |
| Pantothenic acid | 0.18 MG | 0.232 MG |
| Vitamin B6 | 0.26 MG | 0.047 MG |
| Folate | 1 UG | 27 UG |
| Vitamin B12 | 0.95 UG | ~ |
Minerals
calcium
Fennel is a great source of calcium and it has 390% more calcium than ham - fennel has 49mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Fennel and ham contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both fennel and ham are high in potassium. Fennel has 33% more potassium than ham - fennel has 414mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than fennel per 100 grams.
| Ham | Fennel | |
|---|---|---|
| linoleic acid | 2.16 G | 0.169 G |
| Total | 2.16 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.
Ham 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 ham contain more calories in 100 grams?Ham is high in calories and fennel has 90% less calories than ham - fennel has 31 calories in 100g and ham has 263 calories.
Does fennel or ham have more carbohydrates?
By weight, fennel and ham contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and ham has 1.8g of carbohydrates.
Does fennel or ham contain more potassium?
Both fennel and ham are high in potassium. Fennel has 30% more potassium than ham - fennel has 414mg of potassium in 100 grams and ham has 311mg of potassium.