Lentils vs. Fennel
Nutrition comparison of Cooked Lentils and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and fennel:
- Both fennel and lentils are high in dietary fiber and potassium.
- Fennel has 64% less carbohydrates than lentil.
- Fennel has signficantly more Vitamin C than lentil.
- Fennel is a great source of calcium.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and fennel has 73% less calories than lentil - fennel has 31 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to fennel for fat. Lentils has a macronutrient ratio of 30:67:3 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Fennel | |
|---|---|---|
| Protein | 30% | 14% |
| Carbohydrates | 67% | 81% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 64% less carbohydrates than lentil - fennel has 7.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both fennel and lentils are high in dietary fiber. Lentil has 155% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Fennel and lentils contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 627% more protein than fennel - fennel has 1.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both fennel and lentils are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than lentil - fennel has 12mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than lentil - fennel has 48ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Fennel and lentils contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Fennel has 35 times more Vitamin K than lentil - fennel has 62.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both lentils and fennel contain significant amounts of niacin.
| Lentils | Fennel | |
|---|---|---|
| Thiamin | 0.169 MG | 0.01 MG |
| Riboflavin | 0.073 MG | 0.032 MG |
| Niacin | 1.06 MG | 0.64 MG |
| Pantothenic acid | 0.638 MG | 0.232 MG |
| Vitamin B6 | 0.178 MG | 0.047 MG |
| Folate | 181 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 158% more calcium than lentil - fennel has 49mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 356% more iron than fennel - fennel has 0.73mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both fennel and lentils are high in potassium. Fennel has 12% more potassium than lentil - fennel has 414mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both lentils and fennel contain significant amounts of linoleic acid.
| Lentils | Fennel | |
|---|---|---|
| linoleic acid | 0.137 G | 0.169 G |
| Total | 0.137 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.
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and fennel has 70% less calories than lentil - fennel has 31 calories in 100g and lentil has 116 calories.
Does fennel or lentils have more carbohydrates?
By weight, fennel has 60% fewer carbohydrates than lentil - fennel has 7.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does fennel or lentils contain more iron?
Lentil is an abundant source of iron and it has 360% more iron than fennel - fennel has 0.73mg of iron in 100 grams and lentil has 3.3mg of iron.
Does fennel or lentils contain more potassium?
Both fennel and lentils are high in potassium. Fennel has 10% more potassium than lentil - fennel has 414mg of potassium in 100 grams and lentil has 369mg of potassium.