Marjoram vs. Fennel
Nutrition comparison of Marjoram and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and fennel:
- Both fennel and marjoram are high in calcium, dietary fiber and potassium.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
- Marjoram is an excellent source of Vitamin A, Vitamin C, Vitamin K, iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and fennel has 89% less calories than marjoram - fennel has 31 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is lighter in carbs, heavier in fat and similar to fennel for protein. Marjoram has a macronutrient ratio of 14:68:18 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Fennel | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 68% | 82% |
| Fat | 18% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and fennel has 88% less carbohydrates than marjoram - fennel has 7.3g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both fennel and marjoram are high in dietary fiber. Marjoram has 12 times more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Fennel and marjoram contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 921% more protein than fennel - fennel has 1.2g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both fennel and marjoram are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Marjoram is an excellent source of Vitamin C and it has 328% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Marjoram is an excellent source of Vitamin A and it has 740% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Fennel and marjoram contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 890% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
| Marjoram | Fennel | |
|---|---|---|
| Thiamin | 0.289 MG | 0.01 MG |
| Riboflavin | 0.316 MG | 0.032 MG |
| Niacin | 4.12 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | 1.19 MG | 0.047 MG |
| Folate | 274 UG | 27 UG |
Minerals
calcium
Both fennel and marjoram are high in calcium. Marjoram has 39 times more calcium than fennel - fennel has 49mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 112 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both fennel and marjoram are high in potassium. Marjoram has 268% more potassium than fennel - fennel has 414mg of potassium per 100 grams and marjoram has 1522mg 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, marjoram has more apigenin than fennel per 100 grams, however, fennel contains more quercetin than marjoram per 100 grams.
| Marjoram | Fennel | |
|---|---|---|
| apigenin | 3.5 mg | ~ |
| Quercetin | ~ | 0.23 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,
| Marjoram | Fennel | |
|---|---|---|
| beta-carotene | 4806 UG | 578 UG |
| lutein + zeaxanthin | 1895 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than fennel per 100 grams.
| Marjoram | Fennel | |
|---|---|---|
| linoleic acid | 1.175 G | 0.169 G |
| Total | 1.175 G | 0.169 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Marjoram or Fennel .
Marjoram 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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 marjoram contain more calories in 100 grams?Marjoram is high in calories and fennel has 90% less calories than marjoram - fennel has 31 calories in 100g and marjoram has 271 calories.
Does fennel or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and fennel has 90% fewer carbohydrates than marjoram - fennel has 7.3g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does fennel or marjoram contain more calcium?
Both fennel and marjoram are high in calcium. Marjoram has 39 times more calcium than fennel - fennel has 49mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does fennel or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 112 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does fennel or marjoram contain more potassium?
Both fennel and marjoram are high in potassium. Marjoram has 270% more potassium than fennel - fennel has 414mg of potassium in 100 grams and marjoram has 1522mg of potassium.