Fennel vs. Green Bean
Nutrition comparison of Fennel and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and green bean:
- Both fennel and green bean are high in dietary fiber and potassium.
- Fennel is a great source of calcium.
- Green bean has more thiamin, riboflavin and Vitamin B6.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and green bean contain similar amounts of calories - fennel has 31 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, fennel is lighter in protein, heavier in carbs and similar to green bean for fat. Fennel has a macronutrient ratio of 14:81:6 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Green Bean | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 81% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and green bean contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both fennel and green bean are high in dietary fiber. Fennel has 15% more dietary fiber than green bean - fennel has 3.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Fennel and green bean contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Fennel and green bean contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both fennel and green bean are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Fennel and green bean contain similar amounts of Vitamin C - fennel has 12mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Fennel and green bean contain similar amounts of Vitamin A - fennel has 48ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Fennel and green bean contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Fennel and green bean contain similar amounts of Vitamin K - fennel has 62.8ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin and Vitamin B6. Both fennel and green bean contain significant amounts of niacin, pantothenic acid and folate.
| Fennel | Green Bean | |
|---|---|---|
| Thiamin | 0.01 MG | 0.082 MG |
| Riboflavin | 0.032 MG | 0.104 MG |
| Niacin | 0.64 MG | 0.734 MG |
| Pantothenic acid | 0.232 MG | 0.225 MG |
| Vitamin B6 | 0.047 MG | 0.141 MG |
| Folate | 27 UG | 33 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 32% more calcium than green bean - fennel has 49mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Fennel and green bean contain similar amounts of iron - fennel has 0.73mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both fennel and green bean are high in potassium. Fennel has 96% more potassium than green bean - fennel has 414mg of potassium per 100 grams and green bean has 211mg 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,
| Fennel | Green Bean | |
|---|---|---|
| Quercetin | 0.23 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 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 fennel and green bean contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Fennel | Green Bean | |
|---|---|---|
| beta-carotene | 578 UG | 379 UG |
| lutein + zeaxanthin | 607 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than green bean per 100 grams.
| Fennel | Green Bean | |
|---|---|---|
| linoleic acid | 0.169 G | 0.044 G |
| Total | 0.169 G | 0.044 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: Fennel (Fennel, bulb, raw) and Green Bean (Beans, snap, green, raw) .
Fennel g
()
|
Daily Values (%) |
Green Bean 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 green bean contain more calories in 100 grams?Fennel and green bean contain similar amounts of calories - fennel has 31 calories in 100g and green bean has 31 calories.
Does fennel or green bean have more carbohydrates?
By weight, fennel and green bean contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does fennel or green bean contain more potassium?
Both fennel and green bean are high in potassium. Fennel has 100% more potassium than green bean - fennel has 414mg of potassium in 100 grams and green bean has 211mg of potassium.