Fennel vs. Garlic
Nutrition comparison of Fennel and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and garlic:
- Both garlic and fennel are high in calcium, dietary fiber and potassium.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, fennel contains more folate.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and fennel has 79% less calories than garlic - garlic has 149 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is similar to garlic for protein, carbs and fat. Fennel has a macronutrient ratio of 14:81:6 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Garlic | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 81% | 82% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and fennel has 78% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
dietary fiber
Both garlic and fennel are high in dietary fiber. Fennel has 48% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Garlic and fennel contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Garlic has 413% more protein than fennel - garlic has 6.4g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both garlic and fennel are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 160% more Vitamin C than fennel - garlic has 31.2mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than garlic - fennel has 48ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and fennel contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 35 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, fennel contains more folate. Both fennel and garlic contain significant amounts of niacin.
| Fennel | Garlic | |
|---|---|---|
| Thiamin | 0.01 MG | 0.2 MG |
| Riboflavin | 0.032 MG | 0.11 MG |
| Niacin | 0.64 MG | 0.7 MG |
| Pantothenic acid | 0.232 MG | 0.596 MG |
| Vitamin B6 | 0.047 MG | 1.235 MG |
| Folate | 27 UG | 3 UG |
Minerals
calcium
Both garlic and fennel are high in calcium. Garlic has 269% more calcium than fennel - garlic has 181mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Garlic has 133% more iron than fennel - garlic has 1.7mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both garlic and fennel are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg 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, both fennel and garlic contain significant amounts of linoleic acid.
| Fennel | Garlic | |
|---|---|---|
| linoleic acid | 0.169 G | 0.229 G |
| Total | 0.169 G | 0.229 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 (%) |
Garlic 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 garlic or fennel contain more calories in 100 grams?Garlic is high in calories and fennel has 80% less calories than garlic - garlic has 149 calories in 100g and fennel has 31 calories.
Does garlic or fennel have more carbohydrates?
By weight, garlic is high in carbohydrates and fennel has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and fennel has 7.3g of carbohydrates.
Does garlic or fennel contain more calcium?
Both garlic and fennel are high in calcium. Garlic has 270% more calcium than fennel - garlic has 181mg of calcium in 100 grams and fennel has 49mg of calcium.
Does garlic or fennel contain more potassium?
Both garlic and fennel are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and fennel has 414mg of potassium.