Broccoli vs. Fennel

Nutrition comparison of Broccoli and Fennel

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

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

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

  • Both fennel and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.

Image of Broccoli src
Image of Fennel src

Calories and Carbs

calories

Fennel and broccoli contain similar amounts of calories - fennel has 31 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and heavier in fat compared to fennel per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Fennel
Protein 27% 13%
Carbohydrates 64% 82%
Fat 9% 5%
Alcohol ~ ~

carbohydrates

Fennel and broccoli contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both fennel and broccoli are high in dietary fiber. Fennel has 19% more dietary fiber than broccoli - fennel has 3.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Fennel and broccoli contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Fennel and broccoli contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both fennel and broccoli are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 643% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Fennel and broccoli contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Fennel and broccoli contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 62% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Broccoli Fennel
Thiamin 0.071 MG 0.01 MG
Riboflavin 0.117 MG 0.032 MG
Niacin 0.639 MG 0.64 MG
Pantothenic acid 0.573 MG 0.232 MG
Vitamin B6 0.175 MG 0.047 MG
Folate 63 UG 27 UG

Minerals

calcium

Both fennel and broccoli are high in calcium. Fennel has a little more calcium (4%) than broccoli by weight - fennel has 49mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Fennel and broccoli contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both fennel and broccoli are high in potassium. Fennel has 31% more potassium than broccoli - fennel has 414mg of potassium per 100 grams and broccoli has 316mg 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,

Broccoli Fennel
luteolin 0.8 mg ~
kaempferol 7.84 mg ~
myricetin 0.06 mg ~
Quercetin 3.26 mg 0.23 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 broccoli and fennel contain significant amounts of beta-carotene.

Broccoli Fennel
beta-carotene 361 UG 578 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG 607 UG

Omega-3 and Omega-6

omega 6s

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

Broccoli Fennel
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.169 G
Total 0.055 G 0.169 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Broccoli or Fennel .

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

Broccoli 100g

( 100 g )
Daily Values (%)

Fennel 100g

( 100 g )
34KCAL 2%
10% calories
31KCAL 2%
6.6G 3%
carbohydrates 11%
7.3G 3%
2.6G 10%
dietary fiber 19%
3.1G 12%
1.7G sugar 129% 3.9G
0.37G 1%
85% total fat
0.2G 0.3%
0.11G 1%
22% saturated fat
0.09G 1%
0.03G monounsaturated fat 133% 0.07G
0.11G polyunsaturated fat 54% 0.17G
33MG 2%
sodium 58%
52MG 4%
Vitamins and Minerals
31UG 4%
Vitamin A 55%
48UG 7%
89MG 119%
642% Vitamin C
12MG 16%
47MG 5%
calcium 4%
49MG 5%
0.73MG 4%
iron
0.73MG 4%
21MG 7%
24% magnesium
17MG 6%
316MG 14%
potassium 31%
414MG 18%
0.07MG 7%
594% thiamin (Vit B1)
0.01MG 1%
0.12MG 11%
299% riboflavin (Vit B2)
0.03MG 3%
0.64MG 5%
niacin (Vit B3)
0.64MG 5%
0.18MG 14%
259% Vitamin B6
0.05MG 4%
0.57MG 12%
148% pantothenic acid (Vit B5)
0.23MG 5%
63UG 16%
133% folate (Vit B9)
27UG 7%
0.78MG 5%
34% Vitamin E
0.58MG 4%
102UG 113%
62% Vitamin K
63UG 70%
2.8G 6%
133% protein
1.2G 3%
19MG 4%
46% choline
13MG 3%
0.05MG 4%
copper 40%
0.07MG 6%
0.21MG 12%
11% manganese
0.19MG 11%
66MG 9%
32% phosphorus
50MG 7%
2.5UG 5%
257% selenium
0.7UG 1%
0.41MG 5%
105% zinc
0.2MG 3%
89G Water 1% 90G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does fennel or broccoli contain more calories in 100 grams?
Fennel and broccoli contain similar amounts of calories - fennel has 31 calories in 100g and broccoli has 34 calories.

Does fennel or broccoli have more carbohydrates?
By weight, fennel and broccoli contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does fennel or broccoli contain more calcium?
Both fennel and broccoli are high in calcium. Fennel has a little more calcium ( 0%) than broccoli by weight - fennel has 49mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does fennel or broccoli contain more potassium?
Both fennel and broccoli are high in potassium. Fennel has 30% more potassium than broccoli - fennel has 414mg of potassium in 100 grams and broccoli has 316mg of potassium.