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Pumpkin vs. Fennel — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Fennel

  • Pumpkin has more Vitamin A RAE, however, Fennel is richer in Vitamin K, Vitamin C, Fiber, and Potassium.
  • Fennel covers your daily Vitamin K needs 52% more than Pumpkin.
  • Fennel has 6 times less Vitamin A RAE than Pumpkin. Pumpkin has 288µg of Vitamin A RAE, while Fennel has 48µg.
  • Pumpkin contains less Sugar.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Fennel, bulb, raw.

Infographic

Pumpkin vs Fennel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Fennel
Contains less Sodium -98.1%
Contains more Zinc +15%
Contains more Copper +37.9%
Contains more Calcium +226.7%
Contains more Iron +28.1%
Contains more Magnesium +88.9%
Contains more Phosphorus +66.7%
Contains more Potassium +80%
Contains more Manganese +114.6%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -98.1%
Contains more Zinc +15%
Contains more Copper +37.9%
Contains more Calcium +226.7%
Contains more Iron +28.1%
Contains more Magnesium +88.9%
Contains more Phosphorus +66.7%
Contains more Potassium +80%
Contains more Manganese +114.6%
Contains more Selenium +250%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Fennel
Contains more Vitamin A +497.6%
Contains more Vitamin E +37.9%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +143.8%
Contains more Vitamin C +155.3%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +15.4%
Contains more Folate +200%
Contains more Vitamin K +7750%
Equal in Vitamin B6 - 0.047
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin A +497.6%
Contains more Vitamin E +37.9%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +143.8%
Contains more Vitamin C +155.3%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +15.4%
Contains more Folate +200%
Contains more Vitamin K +7750%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Fennel
Contains more Protein +72.2%
Contains more Fats +185.7%
Contains more Carbs +49%
Contains more Other +69.4%
Equal in Water - 90.21
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +72.2%
Contains more Fats +185.7%
Contains more Carbs +49%
Contains more Other +69.4%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Fennel
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +655.6%
Contains more Polyunsaturated fat +4125%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +655.6%
Contains more Polyunsaturated fat +4125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Fennel Opinion
Net carbs 3.8g 4.2g Fennel
Protein 0.72g 1.24g Fennel
Fats 0.07g 0.2g Fennel
Carbs 4.9g 7.3g Fennel
Calories 20kcal 31kcal Fennel
Sugar 2.08g 3.93g Pumpkin
Fiber 1.1g 3.1g Fennel
Calcium 15mg 49mg Fennel
Iron 0.57mg 0.73mg Fennel
Magnesium 9mg 17mg Fennel
Phosphorus 30mg 50mg Fennel
Potassium 230mg 414mg Fennel
Sodium 1mg 52mg Pumpkin
Zinc 0.23mg 0.2mg Pumpkin
Copper 0.091mg 0.066mg Pumpkin
Manganese 0.089mg 0.191mg Fennel
Selenium 0.2µg 0.7µg Fennel
Vitamin A 5755IU 963IU Pumpkin
Vitamin A RAE 288µg 48µg Pumpkin
Vitamin E 0.8mg 0.58mg Pumpkin
Vitamin C 4.7mg 12mg Fennel
Vitamin B1 0.031mg 0.01mg Pumpkin
Vitamin B2 0.078mg 0.032mg Pumpkin
Vitamin B3 0.413mg 0.64mg Fennel
Vitamin B5 0.201mg 0.232mg Fennel
Vitamin B6 0.044mg 0.047mg Fennel
Folate 9µg 27µg Fennel
Vitamin K 0.8µg 62.8µg Fennel
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.09g Pumpkin
Monounsaturated Fat 0.009g 0.068g Fennel
Polyunsaturated fat 0.004g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
28%
Fennel
Minerals Daily Need Coverage Score
11%
Pumpkin
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.