Fennel vs. Parsley
Nutrition comparison of Fennel and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and parsley:
- Both fennel and parsley are high in calcium, dietary fiber and potassium.
- Parsley has more thiamin, riboflavin and folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K and iron.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and parsley contain similar amounts of calories - fennel has 31 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, fennel is lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Fennel has a macronutrient ratio of 14:81:6 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Parsley | |
|---|---|---|
| Protein | 14% | 27% |
| Carbohydrates | 81% | 57% |
| Fat | 6% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and parsley contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both fennel and parsley are high in dietary fiber. Fennel is very similar to fennel for dietary fiber - fennel has 3.1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Fennel and parsley contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 140% more protein than fennel - fennel has 1.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both fennel and parsley are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 10 times more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 777% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Fennel and parsley contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 25 times more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more thiamin, riboflavin and folate. Both fennel and parsley contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Fennel | Parsley | |
|---|---|---|
| Thiamin | 0.01 MG | 0.086 MG |
| Riboflavin | 0.032 MG | 0.098 MG |
| Niacin | 0.64 MG | 1.313 MG |
| Pantothenic acid | 0.232 MG | 0.4 MG |
| Vitamin B6 | 0.047 MG | 0.09 MG |
| Folate | 27 UG | 152 UG |
Minerals
calcium
Both fennel and parsley are high in calcium. Parsley has 182% more calcium than fennel - fennel has 49mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 749% more iron than fennel - fennel has 0.73mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both fennel and parsley are high in potassium. Parsley has 34% more potassium than fennel - fennel has 414mg of potassium per 100 grams and parsley has 554mg 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, both fennel and parsley contain significant amounts of quercetin.
| Fennel | Parsley | |
|---|---|---|
| Quercetin | 0.23 mg | 0.28 mg |
| apigenin | ~ | 215.46 mg |
| luteolin | ~ | 1.09 mg |
| kaempferol | ~ | 1.49 mg |
| myricetin | ~ | 14.84 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,
| Fennel | Parsley | |
|---|---|---|
| beta-carotene | 578 UG | 5054 UG |
| lutein + zeaxanthin | 607 UG | 5561 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both fennel and parsley contain significant amounts of linoleic acid.
| Fennel | Parsley | |
|---|---|---|
| linoleic acid | 0.169 G | 0.115 G |
| Total | 0.169 G | 0.115 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.
Fennel g
()
|
Daily Values (%) |
Parsley 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 parsley contain more calories in 100 grams?Fennel and parsley contain similar amounts of calories - fennel has 31 calories in 100g and parsley has 36 calories.
Does fennel or parsley have more carbohydrates?
By weight, fennel and parsley contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does fennel or parsley contain more calcium?
Both fennel and parsley are high in calcium. Parsley has 180% more calcium than fennel - fennel has 49mg of calcium in 100 grams and parsley has 138mg of calcium.
Does fennel or parsley contain more iron?
Parsley is an abundant source of iron and it has 750% more iron than fennel - fennel has 0.73mg of iron in 100 grams and parsley has 6.2mg of iron.
Does fennel or parsley contain more potassium?
Both fennel and parsley are high in potassium. Parsley has 30% more potassium than fennel - fennel has 414mg of potassium in 100 grams and parsley has 554mg of potassium.