Cauliflower vs. Fennel
Nutrition comparison of Cauliflower and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and fennel:
- Both fennel and cauliflower are high in potassium.
- Cauliflower has more thiamin, pantothenic acid and Vitamin B6.
- Cauliflower is an excellent source of Vitamin C.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and cauliflower contain similar amounts of calories - fennel has 31 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to fennel for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Fennel | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 66% | 81% |
| Fat | 8% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and cauliflower contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 55% more dietary fiber than cauliflower - fennel has 3.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Fennel and cauliflower contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Fennel and cauliflower contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both fennel and cauliflower are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 302% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than cauliflower - fennel has 48ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Fennel and cauliflower contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Fennel has 305% more Vitamin K than cauliflower - fennel has 62.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, pantothenic acid and Vitamin B6. Both cauliflower and fennel contain significant amounts of riboflavin, niacin and folate.
| Cauliflower | Fennel | |
|---|---|---|
| Thiamin | 0.05 MG | 0.01 MG |
| Riboflavin | 0.06 MG | 0.032 MG |
| Niacin | 0.507 MG | 0.64 MG |
| Pantothenic acid | 0.667 MG | 0.232 MG |
| Vitamin B6 | 0.184 MG | 0.047 MG |
| Folate | 57 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 123% more calcium than cauliflower - fennel has 49mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Fennel and cauliflower contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both fennel and cauliflower are high in potassium. Fennel has 38% more potassium than cauliflower - fennel has 414mg of potassium per 100 grams and cauliflower has 299mg 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,
| Cauliflower | Fennel | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 0.23 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Fennel | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.169 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Fennel (Fennel, bulb, raw) .
Cauliflower 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 cauliflower contain more calories in 100 grams?Fennel and cauliflower contain similar amounts of calories - fennel has 31 calories in 100g and cauliflower has 25 calories.
Does fennel or cauliflower have more carbohydrates?
By weight, fennel and cauliflower contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does fennel or cauliflower contain more potassium?
Both fennel and cauliflower are high in potassium. Fennel has 40% more potassium than cauliflower - fennel has 414mg of potassium in 100 grams and cauliflower has 299mg of potassium.