Fennel vs. Iceberg Lettuce

Nutrition comparison of Fennel and Iceberg Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fennel versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fennel and iceberg lettuce:

  • Fennel has signficantly more Vitamin C than iceberg lettuce.
  • Fennel is a great source of calcium.
  • Fennel is an excellent source of dietary fiber and potassium.
  • Iceberg lettuce has more thiamin, however, fennel contains more niacin and pantothenic acid.
Detailed nutritional comparison of fennel and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Fennel src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and fennel contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and fennel has 31 calories.

For macronutrient ratios, fennel is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Fennel has a macronutrient ratio of 14:81:6 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fennel Iceberg Lettuce
Protein 14% 21%
Carbohydrates 81% 72%
Fat 6% 8%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and fennel contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% 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 158% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.

sugar

Iceberg lettuce and fennel contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and fennel has 3.9g of sugar.

Protein

protein

Iceberg lettuce and fennel contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and fennel has 1.2g of protein.

Fat

saturated fat

Both iceberg lettuce and fennel are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.

Vitamins

Vitamin C

Fennel has signficantly more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.

Vitamin A

Fennel has 92% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.

Vitamin E

Iceberg lettuce and fennel contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.

Vitamin K

Fennel has 161% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.

The B Vitamins

Iceberg lettuce has more thiamin, however, fennel contains more niacin and pantothenic acid. Both fennel and iceberg lettuce contain significant amounts of riboflavin, Vitamin B6 and folate.

Fennel Iceberg Lettuce
Thiamin 0.01 MG 0.041 MG
Riboflavin 0.032 MG 0.025 MG
Niacin 0.64 MG 0.123 MG
Pantothenic acid 0.232 MG 0.091 MG
Vitamin B6 0.047 MG 0.042 MG
Folate 27 UG 29 UG

Minerals

calcium

Fennel is a great source of calcium and it has 172% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and fennel has 49mg of calcium.

iron

Iceberg lettuce and fennel contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and fennel has 0.73mg of iron.

potassium

Fennel is an excellent source of potassium and it has 194% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and fennel has 414mg 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,

Fennel Iceberg Lettuce
Quercetin 0.23 mg 1.42 mg
apigenin ~ 0.13 mg
luteolin ~ 0.03 mg
kaempferol ~ 0.15 mg
myricetin ~ 0.06 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, both fennel and iceberg lettuce contain significant amounts of beta-carotene.

Fennel Iceberg Lettuce
beta-carotene 578 UG 299 UG
lutein + zeaxanthin 607 UG 277 UG
alpha-carotene ~ 4 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, fennel has more linoleic acid than iceberg lettuce per 100 grams.

Fennel Iceberg Lettuce
linoleic acid 0.169 G 0.021 G
Total 0.169 G 0.021 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.

Note: The specific food items compared are: Fennel (Fennel, bulb, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Fennel g

()
Daily Values (%)

Iceberg Lettuce g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does iceberg lettuce or fennel contain more calories in 100 grams?
Iceberg lettuce and fennel contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and fennel has 31 calories.

Does iceberg lettuce or fennel have more carbohydrates?
By weight, iceberg lettuce and fennel contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.

Does iceberg lettuce or fennel contain more potassium?
Fennel is a rich source of potassium and it has 190% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and fennel has 414mg of potassium.