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  6. Zucchini vs. Fennel

Zucchini vs. Fennel — In-Depth Nutrition Comparison

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The main differences between Zucchini and Fennel

  • Zucchini is richer in Vitamin B6, and Vitamin C, yet Fennel is richer in Vitamin K, and Fiber.
  • Daily need coverage for Vitamin K from Fennel is 49% higher.
  • Zucchini contains 3 times more Vitamin B6 than Fennel. Zucchini contains 0.163mg of Vitamin B6, while Fennel contains 0.047mg.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Fennel, bulb, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
3
:
7
Fennel
Fennel
Contains less Sodium -84.6%
Contains more Zinc +60%
Contains more Calcium +206.3%
Contains more Iron +97.3%
Contains more Phosphorus +31.6%
Contains more Potassium +58.6%
Contains more Copper +24.5%
Contains more Selenium +250%
Equal in Magnesium - 17
Equal in Manganese - 0.191
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -84.6%
Contains more Zinc +60%
Contains more Calcium +206.3%
Contains more Iron +97.3%
Contains more Phosphorus +31.6%
Contains more Potassium +58.6%
Contains more Copper +24.5%
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.
Zucchini
Zucchini
4
:
6
Fennel
Fennel
Contains more Vitamin C +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +41.9%
Contains more Vitamin B5 +13.7%
Contains more Folate +12.5%
Contains more Vitamin K +1360.5%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Fennel
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 +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +41.9%
Contains more Vitamin B5 +13.7%
Contains more Folate +12.5%
Contains more Vitamin K +1360.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Fennel
Fennel
Contains more Fats +60%
Contains more Carbs +134.7%
Contains more Other +84.2%
Equal in Protein - 1.24
Equal in Water - 90.21
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Fennel
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 +60%
Contains more Carbs +134.7%
Contains more Other +84.2%
Equal in Protein - 1.24
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Fennel
Fennel
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +85.7%
Equal in Saturated Fat - 0.09
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +85.7%
Equal in Saturated Fat - 0.09

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Fennel Opinion
Net carbs 2.11g 4.2g Fennel
Protein 1.21g 1.24g Fennel
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 7.3g Fennel
Calories 17kcal 31kcal Fennel
Fructose 1.38g Zucchini
Sugar 2.5g 3.93g Zucchini
Fiber 1g 3.1g Fennel
Calcium 16mg 49mg Fennel
Iron 0.37mg 0.73mg Fennel
Magnesium 18mg 17mg Zucchini
Phosphorus 38mg 50mg Fennel
Potassium 261mg 414mg Fennel
Sodium 8mg 52mg Zucchini
Zinc 0.32mg 0.2mg Zucchini
Copper 0.053mg 0.066mg Fennel
Manganese 0.177mg 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 17.9mg 12mg Zucchini
Vitamin B1 0.045mg 0.01mg Zucchini
Vitamin B2 0.094mg 0.032mg Zucchini
Vitamin B3 0.451mg 0.64mg Fennel
Vitamin B5 0.204mg 0.232mg Fennel
Vitamin B6 0.163mg 0.047mg Zucchini
Folate 24µg 27µg Fennel
Vitamin K 4.3µg 62.8µg Fennel
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.09g Zucchini
Monounsaturated Fat 0.011g 0.068g Fennel
Polyunsaturated fat 0.091g 0.169g Fennel
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
28%
Fennel
Minerals Daily Need Coverage Score
12%
Zucchini
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is cheaper?
Fennel
Fennel 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.