Cherries vs. Fennel
Nutrition comparison of Cherries and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and fennel:
- Both fennel and cherries are high in dietary fiber and potassium.
- Fennel has 51% less calories than cherry.
- Fennel has 54% less carbohydrates than cherry.
- Fennel has 69% less sugar than cherry.
- Fennel has more niacin and folate.
- Fennel is a great source of calcium.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel has 51% less calories than cherry - fennel has 31 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to fennel for fat. Cherries has a macronutrient ratio of 6:91:3 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Fennel | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 81% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 54% less carbohydrates than cherry - fennel has 7.3g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both fennel and cherries are high in dietary fiber. Fennel has 48% more dietary fiber than cherry - fennel has 3.1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Fennel has 69% less sugar than cherry - fennel has 3.9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Fennel and cherries contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both fennel and cherries are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Fennel has 71% more Vitamin C than cherry - fennel has 12mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Fennel has 15 times more Vitamin A than cherry - fennel has 48ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Fennel and cherries contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Fennel has 28 times more Vitamin K than cherry - fennel has 62.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Fennel has more niacin and folate. Both cherries and fennel contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cherries | Fennel | |
|---|---|---|
| Thiamin | 0.027 MG | 0.01 MG |
| Riboflavin | 0.033 MG | 0.032 MG |
| Niacin | 0.154 MG | 0.64 MG |
| Pantothenic acid | 0.199 MG | 0.232 MG |
| Vitamin B6 | 0.049 MG | 0.047 MG |
| Folate | 4 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 277% more calcium than cherry - fennel has 49mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Fennel and cherries contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both fennel and cherries are high in potassium. Fennel has 86% more potassium than cherry - fennel has 414mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Fennel | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 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,
| Cherries | Fennel | |
|---|---|---|
| beta-carotene | 38 UG | 578 UG |
| lutein + zeaxanthin | 85 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than cherry per 100 grams.
| Cherries | Fennel | |
|---|---|---|
| linoleic acid | 0.027 G | 0.169 G |
| Total | 0.027 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.
Cherries 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 cherries contain more calories in 100 grams?Fennel has 50% less calories than cherry - fennel has 31 calories in 100g and cherry has 63 calories.
Does fennel or cherries have more carbohydrates?
By weight, fennel has 50% fewer carbohydrates than cherry - fennel has 7.3g of carbs for 100g and cherry has 16g of carbohydrates.
Does fennel or cherries contain more potassium?
Both fennel and cherries are high in potassium. Fennel has 90% more potassium than cherry - fennel has 414mg of potassium in 100 grams and cherry has 222mg of potassium.