Walnut vs. Fennel
Nutrition comparison of Walnut and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and fennel:
- Both fennel and walnut are high in calcium, dietary fiber and potassium.
- Fennel has signficantly more Vitamin C than walnut.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and fennel has 95% less calories than walnut - fennel has 31 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Walnut has a macronutrient ratio of 9:8:84 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Fennel | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 8% | 81% |
| Fat | 84% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 47% less carbohydrates than walnut - fennel has 7.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both fennel and walnut are high in dietary fiber. Walnut has 116% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Fennel and walnut contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 11 times more protein than fennel - fennel has 1.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fennel has 99% less saturated fat than walnut - fennel has 0.09g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than walnut - fennel has 12mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Fennel has 47 times more Vitamin A than walnut - fennel has 48ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Fennel and walnut contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Fennel has 22 times more Vitamin K than walnut - fennel has 62.8ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both walnut and fennel contain significant amounts of niacin.
| Walnut | Fennel | |
|---|---|---|
| Thiamin | 0.341 MG | 0.01 MG |
| Riboflavin | 0.15 MG | 0.032 MG |
| Niacin | 1.125 MG | 0.64 MG |
| Pantothenic acid | 0.57 MG | 0.232 MG |
| Vitamin B6 | 0.537 MG | 0.047 MG |
| Folate | 98 UG | 27 UG |
Minerals
calcium
Both fennel and walnut are high in calcium. Walnut has 100% more calcium than fennel - fennel has 49mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 299% more iron than fennel - fennel has 0.73mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both fennel and walnut are high in potassium. Fennel is very similar to fennel for potassium - fennel has 414mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than fennel per 100 grams.
| Walnut | Fennel | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.169 G |
| Total | 38.156 G | 0.169 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.
Walnut g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| 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 walnut contain more calories in 100 grams?Walnut is high in calories and fennel has 100% less calories than walnut - fennel has 31 calories in 100g and walnut has 654 calories.
Does fennel or walnut have more carbohydrates?
By weight, fennel has 50% fewer carbohydrates than walnut - fennel has 7.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does fennel or walnut contain more calcium?
Both fennel and walnut are high in calcium. Walnut has 100% more calcium than fennel - fennel has 49mg of calcium in 100 grams and walnut has 98mg of calcium.
Does fennel or walnut contain more potassium?
Both fennel and walnut are high in potassium. Fennel is very similar to fennel for potassium - fennel has 414mg of potassium in 100 grams and walnut has 441mg of potassium.