Fennel vs. Scallion
Nutrition comparison of Fennel and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and scallion:
- Both fennel and scallion are high in calcium, dietary fiber and potassium.
- Scallion has more thiamin, riboflavin and folate, however, fennel contains more pantothenic acid.
- Scallion is an excellent source of Vitamin C and Vitamin K.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and scallion contain similar amounts of calories - fennel has 31 calories per 100 grams and scallion has 32 calories.
For macronutrient ratios, fennel is lighter in protein, heavier in carbs and similar to scallion for fat. Fennel has a macronutrient ratio of 14:81:6 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Scallion | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 81% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and scallion contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and scallion has 7.3g of carbohydrates.
dietary fiber
Both fennel and scallion are high in dietary fiber. Fennel has 19% more dietary fiber than scallion - fennel has 3.1g of dietary fiber per 100 grams and scallion has 2.6g of dietary fiber.
sugar
Fennel and scallion contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and scallion has 2.3g of sugar.
Protein
protein
Fennel and scallion contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and scallion has 1.8g of protein.
Fat
saturated fat
Both fennel and scallion are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and scallion has 0.03g of saturated fat.
Vitamins
Vitamin C
Scallion is an excellent source of Vitamin C and it has 57% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and scallion has 18.8mg of Vitamin C.
Vitamin A
Fennel and scallion contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and scallion has 50ug of Vitamin A.
Vitamin E
Fennel and scallion contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and scallion has 0.55mg of Vitamin E.
Vitamin K
Scallion is an excellent source of Vitamin K and it has 230% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and scallion has 207ug of Vitamin K.
The B Vitamins
Scallion has more thiamin, riboflavin and folate, however, fennel contains more pantothenic acid. Both fennel and scallion contain significant amounts of niacin and Vitamin B6.
| Fennel | Scallion | |
|---|---|---|
| Thiamin | 0.01 MG | 0.055 MG |
| Riboflavin | 0.032 MG | 0.08 MG |
| Niacin | 0.64 MG | 0.525 MG |
| Pantothenic acid | 0.232 MG | 0.075 MG |
| Vitamin B6 | 0.047 MG | 0.061 MG |
| Folate | 27 UG | 64 UG |
Minerals
calcium
Both fennel and scallion are high in calcium. Scallion has 47% more calcium than fennel - fennel has 49mg of calcium per 100 grams and scallion has 72mg of calcium.
iron
Scallion has 103% more iron than fennel - fennel has 0.73mg of iron per 100 grams and scallion has 1.5mg of iron.
potassium
Both fennel and scallion are high in potassium. Fennel has 50% more potassium than scallion - fennel has 414mg of potassium per 100 grams and scallion has 276mg 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, both fennel and scallion contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Fennel | Scallion | |
|---|---|---|
| beta-carotene | 578 UG | 598 UG |
| lutein + zeaxanthin | 607 UG | 1137 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than scallion per 100 grams.
| Fennel | Scallion | |
|---|---|---|
| linoleic acid | 0.169 G | 0.07 G |
| Total | 0.169 G | 0.07 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 (%) |
Scallion 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 scallion contain more calories in 100 grams?Fennel and scallion contain similar amounts of calories - fennel has 31 calories in 100g and scallion has 32 calories.
Does fennel or scallion have more carbohydrates?
By weight, fennel and scallion contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and scallion has 7.3g of carbohydrates.
Does fennel or scallion contain more calcium?
Both fennel and scallion are high in calcium. Scallion has 50% more calcium than fennel - fennel has 49mg of calcium in 100 grams and scallion has 72mg of calcium.
Does fennel or scallion contain more potassium?
Both fennel and scallion are high in potassium. Fennel has 50% more potassium than scallion - fennel has 414mg of potassium in 100 grams and scallion has 276mg of potassium.