Almonds vs. Fennel
Nutrition comparison of Almonds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and fennel:
- Both fennel and almonds are high in calcium, dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, iron and protein.
- Fennel has 66% less carbohydrates than almond.
- Fennel has signficantly less saturated fat than almond.
- Fennel has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and fennel has 95% less calories than almond - fennel has 31 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to fennel for protein. Almonds has a macronutrient ratio of 14:14:72 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Fennel | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 14% | 81% |
| Fat | 72% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 66% less carbohydrates than almond - fennel has 7.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both fennel and almonds are high in dietary fiber. Almond has 303% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Fennel and almonds contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 16 times more protein than fennel - fennel has 1.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Fennel has signficantly less saturated fat than almond - fennel has 0.09g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and fennel are low in trans fat - almond has 0.02g of trans fat per 100 grams and fennel does not contain significant amounts.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than almond - fennel has 12mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Fennel has more Vitamin A than almond - fennel has 48ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 43 times more Vitamin E than fennel - fennel has 0.58mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Fennel has more Vitamin K than almond - fennel has 62.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both almonds and fennel contain significant amounts of pantothenic acid and folate.
| Almonds | Fennel | |
|---|---|---|
| Thiamin | 0.205 MG | 0.01 MG |
| Riboflavin | 1.138 MG | 0.032 MG |
| Niacin | 3.618 MG | 0.64 MG |
| Pantothenic acid | 0.471 MG | 0.232 MG |
| Vitamin B6 | 0.137 MG | 0.047 MG |
| Folate | 44 UG | 27 UG |
Minerals
calcium
Both fennel and almonds are high in calcium. Almond has 449% more calcium than fennel - fennel has 49mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 408% more iron than fennel - fennel has 0.73mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both fennel and almonds are high in potassium. Almond has 77% more potassium than fennel - fennel has 414mg of potassium per 100 grams and almond has 733mg 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, both almonds and fennel contain significant amounts of quercetin.
| Almonds | Fennel | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | 0.23 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than fennel per 100 grams.
| Almonds | Fennel | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.169 G |
| Total | 12.326 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.
Almonds g
()
|
Daily Values (%) |
Fennel 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 almonds contain more calories in 100 grams?Almond is high in calories and fennel has 100% less calories than almond - fennel has 31 calories in 100g and almond has 579 calories.
Does fennel or almonds have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than almond - fennel has 7.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does fennel or almonds contain more calcium?
Both fennel and almonds are high in calcium. Almond has 450% more calcium than fennel - fennel has 49mg of calcium in 100 grams and almond has 269mg of calcium.
Does fennel or almonds contain more iron?
Almond is an abundant source of iron and it has 410% more iron than fennel - fennel has 0.73mg of iron in 100 grams and almond has 3.7mg of iron.
Does fennel or almonds contain more potassium?
Both fennel and almonds are high in potassium. Almond has 80% more potassium than fennel - fennel has 414mg of potassium in 100 grams and almond has 733mg of potassium.