Fennel vs. Iceberg Lettuce
Nutrition comparison of Fennel and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and iceberg lettuce:
- Fennel has signficantly more Vitamin C than iceberg lettuce.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber and potassium.
- Iceberg lettuce has more thiamin, however, fennel contains more niacin and pantothenic acid.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and fennel contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Fennel has a macronutrient ratio of 14:81:6 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Iceberg Lettuce | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 81% | 72% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and fennel contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 158% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Iceberg lettuce and fennel contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Iceberg lettuce and fennel contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both iceberg lettuce and fennel are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 92% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Iceberg lettuce and fennel contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 161% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Iceberg lettuce has more thiamin, however, fennel contains more niacin and pantothenic acid. Both fennel and iceberg lettuce contain significant amounts of riboflavin, Vitamin B6 and folate.
| Fennel | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.041 MG |
| Riboflavin | 0.032 MG | 0.025 MG |
| Niacin | 0.64 MG | 0.123 MG |
| Pantothenic acid | 0.232 MG | 0.091 MG |
| Vitamin B6 | 0.047 MG | 0.042 MG |
| Folate | 27 UG | 29 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 172% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Iceberg lettuce and fennel contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Fennel is an excellent source of potassium and it has 194% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and fennel has 414mg 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,
| Fennel | Iceberg Lettuce | |
|---|---|---|
| Quercetin | 0.23 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| kaempferol | ~ | 0.15 mg |
| myricetin | ~ | 0.06 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, both fennel and iceberg lettuce contain significant amounts of beta-carotene.
| Fennel | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 578 UG | 299 UG |
| lutein + zeaxanthin | 607 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than iceberg lettuce per 100 grams.
| Fennel | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.169 G | 0.021 G |
| Total | 0.169 G | 0.021 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.
Note: The specific food items compared are: Fennel (Fennel, bulb, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Fennel g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce or fennel contain more calories in 100 grams?Iceberg lettuce and fennel contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and fennel has 31 calories.
Does iceberg lettuce or fennel have more carbohydrates?
By weight, iceberg lettuce and fennel contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does iceberg lettuce or fennel contain more potassium?
Fennel is a rich source of potassium and it has 190% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and fennel has 414mg of potassium.