Butterhead Lettuce vs. Fennel

Nutrition comparison of Butterhead Lettuce and Fennel


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

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

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

  • Both butterhead lettuce and fennel are high in potassium.
  • Butterhead lettuce has more thiamin and folate.
  • Butterhead lettuce is a great source of Vitamin K.
  • Butterhead lettuce is an excellent source of Vitamin A.
  • Fennel is a great source of calcium.
  • Fennel is an excellent source of dietary fiber.
Detailed nutritional comparison of butterhead lettuce 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Butterhead Lettuce src
Image of Fennel src

Calories and Carbs

calories

Butterhead lettuce and fennel contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and fennel has 31 calories.

For macronutrient ratios, butterhead lettuce is heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Fennel
Protein 33% 14%
Carbohydrates 57% 81%
Fat 11% 6%
Alcohol ~ ~

carbohydrates

Butterhead lettuce and fennel contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.

The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, 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 182% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.

sugar

Butterhead lettuce and fennel contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and fennel has 3.9g of sugar.

Protein

protein

Butterhead lettuce and fennel contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and fennel has 1.2g of protein.

Fat

saturated fat

Both butterhead lettuce and fennel are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.

Vitamins

Vitamin C

Fennel has 224% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.

Vitamin A

Butterhead lettuce is an excellent source of Vitamin A and it has 246% more Vitamin A than fennel - butterhead lettuce has 166ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.

Vitamin E

Butterhead lettuce and fennel contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 63% more Vitamin K than fennel - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.

The B Vitamins

Butterhead lettuce has more thiamin and folate. Both butterhead lettuce and fennel contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Butterhead Lettuce Fennel
Thiamin 0.057 MG 0.01 MG
Riboflavin 0.062 MG 0.032 MG
Niacin 0.357 MG 0.64 MG
Pantothenic acid 0.15 MG 0.232 MG
Vitamin B6 0.082 MG 0.047 MG
Folate 73 UG 27 UG

Minerals

calcium

Fennel is a great source of calcium and it has 40% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and fennel has 49mg of calcium.

iron

Butterhead lettuce has 70% more iron than fennel - butterhead lettuce has 1.2mg of iron per 100 grams and fennel has 0.73mg of iron.

potassium

Both butterhead lettuce and fennel are high in potassium. Fennel has 74% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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,

Butterhead Lettuce Fennel
kaempferol 0.02 mg ~
Quercetin 2.73 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,

Butterhead Lettuce Fennel
beta-carotene 1987 UG 578 UG
lutein + zeaxanthin 1223 UG 607 UG

Omega-3 and Omega-6

omega 6s

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

Butterhead Lettuce Fennel
linoleic acid 0.034 G 0.169 G
Total 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Fennel (Fennel, bulb, raw) .

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FAQ

Does butterhead lettuce or fennel contain more calories in 100 grams?
Butterhead lettuce and fennel contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and fennel has 31 calories.

Is butterhead lettuce or fennel better for protein?
Butterhead lettuce and fennel contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and fennel has 1.2g of protein.

Does butterhead lettuce or fennel have more carbohydrates?
By weight, butterhead lettuce and fennel contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.

Does butterhead lettuce or fennel contain more potassium?
Both butterhead lettuce and fennel are high in potassium. Fennel has 70% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and fennel has 414mg of potassium.