Basil vs. Fennel

Nutrition comparison of Basil and Fennel


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of basil versus fennel (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in basil and fennel:

  • Both fennel and basil are high in calcium and potassium.
  • Basil has more thiamin, riboflavin, Vitamin B6 and folate.
  • Basil is a great source of Vitamin C.
  • Basil is an excellent source of Vitamin A, Vitamin K and iron.
  • Fennel is an excellent source of dietary fiber.
Detailed nutritional comparison of basil and fennel is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Basil (Basil, fresh) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Basil src
Image of Fennel src

Here's an infographic summarizing the nutritional differences between basil and fennel. marks particularly rich nutrients.


Calories and Carbs

calories

Fennel and basil contain similar amounts of calories - fennel has 31 calories per 100 grams and basil has 23 calories.

For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Basil has a macronutrient ratio of 43:32:24 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Basil Fennel
Protein 43% 14%
Carbohydrates 32% 81%
Fat 24% 6%
Alcohol ~ ~

carbohydrates

Fennel and basil contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and basil has 2.7g of carbohydrates.

The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.

dietary fiber

Fennel is an excellent source of dietary fiber and it has 94% more dietary fiber than basil - fennel has 3.1g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.

sugar

Fennel and basil contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and basil has 0.3g of sugar.

Protein

protein

Basil has 154% more protein than fennel - fennel has 1.2g of protein per 100 grams and basil has 3.2g of protein.

Fat

saturated fat

Both fennel and basil are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and basil has 0.04g of saturated fat.

Vitamins

Vitamin C

Basil is a great source of Vitamin C and it has 50% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.

Vitamin A

Basil is an excellent source of Vitamin A and it has 450% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.

Vitamin E

Fennel and basil contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.

Vitamin K

Basil is an excellent source of Vitamin K and it has 561% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.

The B Vitamins

Basil has more thiamin, riboflavin, Vitamin B6 and folate. Both basil and fennel contain significant amounts of niacin and pantothenic acid.

Basil Fennel
Thiamin 0.034 MG 0.01 MG
Riboflavin 0.076 MG 0.032 MG
Niacin 0.902 MG 0.64 MG
Pantothenic acid 0.209 MG 0.232 MG
Vitamin B6 0.155 MG 0.047 MG
Folate 68 UG 27 UG

Minerals

calcium

Both fennel and basil are high in calcium. Basil has 261% more calcium than fennel - fennel has 49mg of calcium per 100 grams and basil has 177mg of calcium.

iron

Basil is an excellent source of iron and it has 334% more iron than fennel - fennel has 0.73mg of iron per 100 grams and basil has 3.2mg of iron.

potassium

Both fennel and basil are high in potassium. Fennel has 40% more potassium than basil - fennel has 414mg of potassium per 100 grams and basil has 295mg 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,

Basil Fennel
beta-carotene 3142 UG 578 UG
lutein + zeaxanthin 5650 UG 607 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, fennel has more linoleic acid than basil per 100 grams.

Basil Fennel
linoleic acid 0.073 G 0.169 G
Total 0.073 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.

Note: The specific food items compared are: Basil (Basil, fresh) and Fennel (Fennel, bulb, raw) .

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FAQ

Does fennel or basil contain more calories in 100 grams?
Fennel and basil contain similar amounts of calories - fennel has 31 calories in 100g and basil has 23 calories.

Is fennel or basil better for protein?
Basil has 150% more protein than fennel - fennel has 1.2g of protein per 100 grams and basil has 3.2g of protein.

Does fennel or basil have more carbohydrates?
By weight, fennel and basil contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.

Does fennel or basil contain more calcium?
Both fennel and basil are high in calcium. Basil has 260% more calcium than fennel - fennel has 49mg of calcium in 100 grams and basil has 177mg of calcium.

Does fennel or basil contain more iron?
Basil is an abundant source of iron and it has 330% more iron than fennel - fennel has 0.73mg of iron in 100 grams and basil has 3.2mg of iron.

Does fennel or basil contain more potassium?
Both fennel and basil are high in potassium. Fennel has 40% more potassium than basil - fennel has 414mg of potassium in 100 grams and basil has 295mg of potassium.