Fennel vs. Red Bell Pepper
Nutrition comparison of Fennel and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and red bell pepper:
- Both fennel and red bell pepper are high in dietary fiber and potassium.
- Fennel is a great source of calcium.
- Red bell pepper has more beta-carotene than fennel, however, fennel contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper has more thiamin, riboflavin and Vitamin B6.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and red bell pepper contain similar amounts of calories - fennel has 31 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, fennel is heavier in carbs, lighter in fat and similar to red bell pepper for protein. Fennel has a macronutrient ratio of 13:82:5 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Red Bell Pepper | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 82% | 78% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and red bell pepper contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Both fennel and red bell pepper are high in dietary fiber. Fennel has 48% more dietary fiber than red bell pepper - fennel has 3.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Fennel and red bell pepper contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Fennel and red bell pepper contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both fennel and red bell pepper are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 964% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 227% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Fennel and red bell pepper contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Fennel has 11 times more Vitamin K than red bell pepper - fennel has 62.8ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin and Vitamin B6. Both fennel and red bell pepper contain significant amounts of niacin, pantothenic acid and folate.
| Fennel | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.01 MG | 0.054 MG |
| Riboflavin | 0.032 MG | 0.085 MG |
| Niacin | 0.64 MG | 0.979 MG |
| Pantothenic acid | 0.232 MG | 0.317 MG |
| Vitamin B6 | 0.047 MG | 0.291 MG |
| Folate | 27 UG | 46 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 600% more calcium than red bell pepper - fennel has 49mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Fennel and red bell pepper contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both fennel and red bell pepper are high in potassium. Fennel has 96% more potassium than red bell pepper - fennel has 414mg of potassium per 100 grams and red bell pepper has 211mg 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 red bell pepper contain significant amounts of quercetin.
| Fennel | Red Bell Pepper | |
|---|---|---|
| Quercetin | 0.23 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
| kaempferol | ~ | 0.02 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, red bell pepper has more beta-carotene than fennel per 100 grams, however, fennel contains more lutein + zeaxanthin than red bell pepper per 100 grams.
| Fennel | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 578 UG | 1624 UG |
| lutein + zeaxanthin | 607 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both fennel and red bell pepper contain significant amounts of linoleic acid.
| Fennel | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.169 G | 0.1 G |
| Total | 0.169 G | 0.1 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 Fennel or Red Bell Pepper .
Note: The specific food items compared are: Fennel (Fennel, bulb, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Fennel g
()
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Daily Values (%) |
Red Bell Pepper g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fennel or red bell pepper contain more calories in 100 grams?Fennel and red bell pepper contain similar amounts of calories - fennel has 31 calories in 100g and red bell pepper has 26 calories.
Does fennel or red bell pepper have more carbohydrates?
By weight, fennel and red bell pepper contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does fennel or red bell pepper contain more potassium?
Both fennel and red bell pepper are high in potassium. Fennel has 100% more potassium than red bell pepper - fennel has 414mg of potassium in 100 grams and red bell pepper has 211mg of potassium.