Fennel vs. Leeks

Nutrition comparison of Fennel and Leeks


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

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

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

  • Both leeks and fennel are high in calcium.
  • Fennel is an excellent source of dietary fiber and potassium.
  • Leek has more thiamin, Vitamin B6 and folate.
  • Leek is a great source of iron.
Detailed nutritional comparison of fennel and leeks 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: Fennel (Fennel, bulb, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Fennel src
Image of Leeks src

Calories and Carbs

calories

Fennel has 49% less calories than leek - leek has 61 calories per 100 grams and fennel has 31 calories.

For macronutrient ratios, fennel is heavier in protein, lighter in carbs and similar to leeks for fat. Fennel has a macronutrient ratio of 13:82:5 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fennel Leeks
Protein 13% 9%
Carbohydrates 82% 87%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Fennel has 48% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.

dietary fiber

Fennel is an excellent source of dietary fiber and it has 72% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.

sugar

Leeks and fennel contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and fennel has 3.9g of sugar.

Protein

protein

Leeks and fennel contain similar amounts of protein - leek has 1.5g of protein per 100 grams and fennel has 1.2g of protein.

Fat

saturated fat

Both leeks and fennel are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.

Vitamins

Vitamin C

Leeks and fennel contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.

Vitamin A

Leek has 73% more Vitamin A than fennel - leek has 83ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.

Vitamin E

Leeks and fennel contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.

Vitamin K

Leeks and fennel contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.

The B Vitamins

Leek has more thiamin, Vitamin B6 and folate. Both fennel and leeks contain significant amounts of riboflavin, niacin and pantothenic acid.

Fennel Leeks
Thiamin 0.01 MG 0.06 MG
Riboflavin 0.032 MG 0.03 MG
Niacin 0.64 MG 0.4 MG
Pantothenic acid 0.232 MG 0.14 MG
Vitamin B6 0.047 MG 0.233 MG
Folate 27 UG 64 UG

Minerals

calcium

Both leeks and fennel are high in calcium. Leek has 20% more calcium than fennel - leek has 59mg of calcium per 100 grams and fennel has 49mg of calcium.

iron

Leek is a great source of iron and it has 188% more iron than fennel - leek has 2.1mg of iron per 100 grams and fennel has 0.73mg of iron.

potassium

Fennel is an excellent source of potassium and it has 130% more potassium than leek - leek has 180mg 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, fennel has more quercetin than leek per 100 grams, however, leek contains more kaempferol and myricetin than fennel per 100 grams.

Fennel Leeks
Quercetin 0.23 mg 0.09 mg
kaempferol ~ 2.67 mg
myricetin ~ 0.22 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 leeks contain significant amounts of beta-carotene.

Fennel Leeks
beta-carotene 578 UG 1000 UG
lutein + zeaxanthin 607 UG 1900 UG

Omega-3 and Omega-6

omega 6s

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

Fennel Leeks
linoleic acid 0.169 G 0.067 G
Total 0.169 G 0.067 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fennel or Leeks .

Note: The specific food items compared are: Fennel (Fennel, bulb, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or fennel contain more calories in 100 grams?
Fennel has 50% less calories than leek - leek has 61 calories in 100g and fennel has 31 calories.

Does leeks or fennel have more carbohydrates?
By weight, fennel has 50% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and fennel has 7.3g of carbohydrates.

Does leeks or fennel contain more calcium?
Both leeks and fennel are high in calcium. Leek has 20% more calcium than fennel - leek has 59mg of calcium in 100 grams and fennel has 49mg of calcium.

Does leeks or fennel contain more potassium?
Fennel is a rich source of potassium and it has 130% more potassium than leek - leek has 180mg of potassium in 100 grams and fennel has 414mg of potassium.