Fennel vs. Tomato
Nutrition comparison of Fennel and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and tomato:
- Both fennel and tomato are high in potassium.
- Fennel has more lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than fennel.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
- Tomato has more thiamin, however, fennel contains more pantothenic acid.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and tomato contain similar amounts of calories - fennel has 31 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, fennel is heavier in carbs and similar to tomato for protein and fat. Fennel has a macronutrient ratio of 14:81:6 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Tomato | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 81% | 75% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and tomato contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 158% more dietary fiber than tomato - fennel has 3.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Fennel and tomato contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Fennel and tomato contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both fennel and tomato are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Fennel and tomato contain similar amounts of Vitamin C - fennel has 12mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Fennel and tomato contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Fennel and tomato contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Fennel has 695% more Vitamin K than tomato - fennel has 62.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, however, fennel contains more pantothenic acid. Both fennel and tomato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Fennel | Tomato | |
|---|---|---|
| Thiamin | 0.01 MG | 0.037 MG |
| Riboflavin | 0.032 MG | 0.019 MG |
| Niacin | 0.64 MG | 0.594 MG |
| Pantothenic acid | 0.232 MG | 0.089 MG |
| Vitamin B6 | 0.047 MG | 0.08 MG |
| Folate | 27 UG | 15 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 390% more calcium than tomato - fennel has 49mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Fennel has 170% more iron than tomato - fennel has 0.73mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both fennel and tomato are high in potassium. Fennel has 75% more potassium than tomato - fennel has 414mg of potassium per 100 grams and tomato has 237mg 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, fennel has more lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than fennel per 100 grams. Both fennel and tomato contain significant amounts of beta-carotene.
| Fennel | Tomato | |
|---|---|---|
| beta-carotene | 578 UG | 449 UG |
| lutein + zeaxanthin | 607 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than tomato per 100 grams.
| Fennel | Tomato | |
|---|---|---|
| linoleic acid | 0.169 G | 0.08 G |
| Total | 0.169 G | 0.08 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 (%) |
Tomato 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 tomato contain more calories in 100 grams?Fennel and tomato contain similar amounts of calories - fennel has 31 calories in 100g and tomato has 18 calories.
Does fennel or tomato have more carbohydrates?
By weight, fennel and tomato contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does fennel or tomato contain more potassium?
Both fennel and tomato are high in potassium. Fennel has 80% more potassium than tomato - fennel has 414mg of potassium in 100 grams and tomato has 237mg of potassium.