Fennel vs. Romaine Lettuce
Nutrition comparison of Fennel and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and romaine lettuce:
- Both romaine lettuce and fennel are high in dietary fiber and potassium.
- Fennel is a great source of calcium.
- Romaine lettuce has more thiamin and folate, however, fennel contains more niacin.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and fennel contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Fennel has a macronutrient ratio of 14:81:6 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Romaine Lettuce | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 81% | 65% |
| Fat | 6% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and fennel contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both romaine lettuce and fennel are high in dietary fiber. Fennel has 48% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Romaine lettuce and fennel contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Romaine lettuce and fennel contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both romaine lettuce and fennel are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 200% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 808% more Vitamin A than fennel - romaine lettuce has 436ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Romaine lettuce and fennel contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 63% more Vitamin K than fennel - romaine lettuce has 102.5ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, fennel contains more niacin. Both fennel and romaine lettuce contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Fennel | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.072 MG |
| Riboflavin | 0.032 MG | 0.067 MG |
| Niacin | 0.64 MG | 0.313 MG |
| Pantothenic acid | 0.232 MG | 0.142 MG |
| Vitamin B6 | 0.047 MG | 0.074 MG |
| Folate | 27 UG | 136 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 48% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Romaine lettuce and fennel contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both romaine lettuce and fennel are high in potassium. Fennel has 68% more potassium than romaine lettuce - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| Quercetin | 0.23 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
| kaempferol | ~ | 0.02 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,
| Fennel | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 578 UG | 5226 UG |
| lutein + zeaxanthin | 607 UG | 2312 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than romaine lettuce per 100 grams.
| Fennel | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.169 G | 0.047 G |
| Total | 0.169 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Fennel g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or fennel contain more calories in 100 grams?Romaine lettuce and fennel contain similar amounts of calories - romaine lettuce has 17 calories in 100g and fennel has 31 calories.
Does romaine lettuce or fennel have more carbohydrates?
By weight, romaine lettuce and fennel contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does romaine lettuce or fennel contain more potassium?
Both romaine lettuce and fennel are high in potassium. Fennel has 70% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and fennel has 414mg of potassium.