Carrots vs. Fennel
Nutrition comparison of Carrots and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and fennel:
- Both fennel and carrots are high in dietary fiber and potassium.
- Carrot has more beta-carotene and alpha-carotene than fennel, however, fennel contains more lutein + zeaxanthin than carrot.
- Carrot has more thiamin and Vitamin B6.
- Carrot is an excellent source of Vitamin A.
- Fennel is a great source of calcium.
USDA sources for nutritional information: Carrots (Carrots, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and carrots contain similar amounts of calories - fennel has 31 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, heavier in carbs and similar to fennel for fat. Carrots has a macronutrient ratio of 9:87:5 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Fennel | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 87% | 81% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and carrots contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both fennel and carrots are high in dietary fiber. Fennel has 11% more dietary fiber than carrot - fennel has 3.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Fennel and carrots contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Fennel and carrots contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both fennel and carrots are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Fennel has 103% more Vitamin C than carrot - fennel has 12mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 16 times more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Fennel and carrots contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Fennel has 376% more Vitamin K than carrot - fennel has 62.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin and Vitamin B6. Both carrots and fennel contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Carrots | Fennel | |
|---|---|---|
| Thiamin | 0.066 MG | 0.01 MG |
| Riboflavin | 0.058 MG | 0.032 MG |
| Niacin | 0.983 MG | 0.64 MG |
| Pantothenic acid | 0.273 MG | 0.232 MG |
| Vitamin B6 | 0.138 MG | 0.047 MG |
| Folate | 19 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 48% more calcium than carrot - fennel has 49mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Fennel has 143% more iron than carrot - fennel has 0.73mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both fennel and carrots are high in potassium. Fennel has 29% more potassium than carrot - fennel has 414mg of potassium per 100 grams and carrot has 320mg 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 carrots and fennel contain significant amounts of quercetin.
| Carrots | Fennel | |
|---|---|---|
| luteolin | 0.11 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 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, carrot has more beta-carotene and alpha-carotene than fennel per 100 grams, however, fennel contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Fennel | |
|---|---|---|
| beta-carotene | 8285 UG | 578 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both carrots and fennel contain significant amounts of linoleic acid.
| Carrots | Fennel | |
|---|---|---|
| linoleic acid | 0.1 G | 0.169 G |
| Total | 0.1 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.
Carrots 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 carrots contain more calories in 100 grams?Fennel and carrots contain similar amounts of calories - fennel has 31 calories in 100g and carrot has 41 calories.
Does fennel or carrots have more carbohydrates?
By weight, fennel and carrots contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does fennel or carrots contain more potassium?
Both fennel and carrots are high in potassium. Fennel has 30% more potassium than carrot - fennel has 414mg of potassium in 100 grams and carrot has 320mg of potassium.