Quinoa vs. Fennel
Nutrition comparison of Cooked Quinoa and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and fennel:
- Both quinoa and fennel are high in dietary fiber.
- Fennel has 66% less carbohydrates than quinoa.
- Fennel has signficantly more Vitamin C than quinoa.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
- Quinoa has more thiamin, riboflavin and Vitamin B6, however, fennel contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and fennel has 74% less calories than quinoa - quinoa has 120 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to fennel for protein. Quinoa has a macronutrient ratio of 15:71:15 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Fennel | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 71% | 81% |
| Fat | 15% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 66% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both quinoa and fennel are high in dietary fiber. Quinoa is very similar to quinoa for dietary fiber - quinoa has 2.8g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Quinoa and fennel contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Quinoa has 255% more protein than fennel - quinoa has 4.4g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both quinoa and fennel are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than quinoa - fennel has 12mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Fennel has more Vitamin A than quinoa - fennel has 48ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and fennel contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has more Vitamin K than quinoa - fennel has 62.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and Vitamin B6, however, fennel contains more pantothenic acid. Both quinoa and fennel contain significant amounts of niacin and folate.
| Quinoa | Fennel | |
|---|---|---|
| Thiamin | 0.107 MG | 0.01 MG |
| Riboflavin | 0.11 MG | 0.032 MG |
| Niacin | 0.412 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | 0.123 MG | 0.047 MG |
| Folate | 42 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 188% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Quinoa has 104% more iron than fennel - quinoa has 1.5mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Fennel is an excellent source of potassium and it has 141% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and fennel has 414mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than fennel per 100 grams.
| Quinoa | Fennel | |
|---|---|---|
| linoleic acid | 0.974 G | 0.169 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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 Quinoa 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 quinoa or fennel contain more calories in 100 grams?Quinoa is high in calories and fennel has 70% less calories than quinoa - quinoa has 120 calories in 100g and fennel has 31 calories.
Does quinoa or fennel have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does quinoa or fennel contain more potassium?
Fennel is a rich source of potassium and it has 140% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and fennel has 414mg of potassium.