Nectarine vs. Fennel
Nutrition comparison of Nectarine and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and fennel:
- Both fennel and nectarine are high in potassium.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
- Nectarine has more thiamin, however, fennel contains more folate.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and nectarine contain similar amounts of calories - fennel has 31 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is lighter in protein, heavier in carbs and similar to fennel for fat. Nectarine has a macronutrient ratio of 9:86:6 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Fennel | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 86% | 82% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and nectarine contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 82% more dietary fiber than nectarine - fennel has 3.1g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Fennel and nectarine contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Fennel and nectarine contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both fennel and nectarine are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Fennel has 122% more Vitamin C than nectarine - fennel has 12mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Fennel has 182% more Vitamin A than nectarine - fennel has 48ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Fennel and nectarine contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Fennel has 27 times more Vitamin K than nectarine - fennel has 62.8ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more thiamin, however, fennel contains more folate. Both nectarine and fennel contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Nectarine | Fennel | |
|---|---|---|
| Thiamin | 0.034 MG | 0.01 MG |
| Riboflavin | 0.027 MG | 0.032 MG |
| Niacin | 1.125 MG | 0.64 MG |
| Pantothenic acid | 0.185 MG | 0.232 MG |
| Vitamin B6 | 0.025 MG | 0.047 MG |
| Folate | 5 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 717% more calcium than nectarine - fennel has 49mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Fennel has 161% more iron than nectarine - fennel has 0.73mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both fennel and nectarine are high in potassium. Fennel has 106% more potassium than nectarine - fennel has 414mg of potassium per 100 grams and nectarine has 201mg of potassium.
Antioxidants and Phytonutrients
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,
| Nectarine | Fennel | |
|---|---|---|
| beta-carotene | 150 UG | 578 UG |
| lutein + zeaxanthin | 130 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nectarine and fennel contain significant amounts of linoleic acid.
| Nectarine | Fennel | |
|---|---|---|
| linoleic acid | 0.111 G | 0.169 G |
| Total | 0.111 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 Nectarine or Fennel .
Nectarine 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 % |
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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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 % |
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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 nectarine contain more calories in 100 grams?Fennel and nectarine contain similar amounts of calories - fennel has 31 calories in 100g and nectarine has 44 calories.
Does fennel or nectarine have more carbohydrates?
By weight, fennel and nectarine contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does fennel or nectarine contain more potassium?
Both fennel and nectarine are high in potassium. Fennel has 110% more potassium than nectarine - fennel has 414mg of potassium in 100 grams and nectarine has 201mg of potassium.