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Summer squash vs. Fennel — In-Depth Nutrition Comparison

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How are Summer squash and Fennel different?

  • Summer squash is richer in Vitamin B6, Vitamin B2, and Vitamin C, while Fennel is higher in Vitamin K, and Fiber.
  • Fennel covers your daily need of Vitamin K 50% more than Summer squash.
  • Summer squash contains 5 times more Vitamin B6 than Fennel. Summer squash contains 0.218mg of Vitamin B6, while Fennel contains 0.047mg.
  • Summer squash is lower in Sugar.

Squash, summer, all varieties, raw and Fennel, bulb, raw types were used in this article.

Infographic

Summer squash 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.
Contains less Sodium -96.2%
Contains more Zinc +45%
Contains more Calcium +226.7%
Contains more Iron +108.6%
Contains more Phosphorus +31.6%
Contains more Potassium +58%
Contains more Copper +29.4%
Contains more Selenium +250%
Equal in Magnesium - 17
Equal in Manganese - 0.191
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -96.2%
Contains more Zinc +45%
Contains more Calcium +226.7%
Contains more Iron +108.6%
Contains more Phosphorus +31.6%
Contains more Potassium +58%
Contains more Copper +29.4%
Contains more Selenium +250%
Equal in Magnesium - 17
Equal in Manganese - 0.191

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.
:
5
Fennel
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +1993.3%
Equal in Folate - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 C +41.7%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +1993.3%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11.1%
Contains more Carbs +117.9%
Contains more Other +69.4%
Equal in Protein - 1.24
Equal in Water - 90.21
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 Fats +11.1%
Contains more Carbs +117.9%
Contains more Other +69.4%
Equal in Protein - 1.24
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +89.9%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Fennel Opinion
Net carbs 2.25g 4.2g Fennel
Protein 1.21g 1.24g Fennel
Fats 0.18g 0.2g Fennel
Carbs 3.35g 7.3g Fennel
Calories 16kcal 31kcal Fennel
Fructose 0.95g Summer squash
Sugar 2.2g 3.93g Summer squash
Fiber 1.1g 3.1g Fennel
Calcium 15mg 49mg Fennel
Iron 0.35mg 0.73mg Fennel
Magnesium 17mg 17mg
Phosphorus 38mg 50mg Fennel
Potassium 262mg 414mg Fennel
Sodium 2mg 52mg Summer squash
Zinc 0.29mg 0.2mg Summer squash
Copper 0.051mg 0.066mg Fennel
Manganese 0.175mg 0.191mg Fennel
Selenium 0.2µg 0.7µg Fennel
Vitamin A 200IU 963IU Fennel
Vitamin A RAE 10µg 48µg Fennel
Vitamin E 0.12mg 0.58mg Fennel
Vitamin C 17mg 12mg Summer squash
Vitamin B1 0.048mg 0.01mg Summer squash
Vitamin B2 0.142mg 0.032mg Summer squash
Vitamin B3 0.487mg 0.64mg Fennel
Vitamin B5 0.155mg 0.232mg Fennel
Vitamin B6 0.218mg 0.047mg Summer squash
Folate 29µg 27µg Summer squash
Vitamin K 3µg 62.8µg Fennel
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.09g Summer squash
Monounsaturated Fat 0.016g 0.068g Fennel
Polyunsaturated fat 0.089g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
28%
Fennel
Minerals Daily Need Coverage Score
12%
Summer squash
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.