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  6. Fennel vs. Winter squash

Fennel vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Fennel and Winter squash

  • Fennel has more Vitamin K, and Potassium, while Winter squash has more Vitamin A RAE, and Vitamin B6.
  • Fennel's daily need coverage for Vitamin K is 49% higher.
  • Winter squash contains 3 times less Phosphorus than Fennel. Fennel contains 50mg of Phosphorus, while Winter squash contains 19mg.

The food types used in this comparison are Fennel, bulb, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Fennel vs Winter squash 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.
Fennel
Fennel
7
:
3
Winter squash
Winter squash
Contains more Calcium +122.7%
Contains more Iron +65.9%
Contains more Magnesium +30.8%
Contains more Phosphorus +163.2%
Contains more Potassium +71.8%
Contains more Selenium +75%
Contains less Sodium -98.1%
Contains more Copper +24.2%
Equal in Zinc - 0.22
Equal in Manganese - 0.187
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +122.7%
Contains more Iron +65.9%
Contains more Magnesium +30.8%
Contains more Phosphorus +163.2%
Contains more Potassium +71.8%
Contains more Selenium +75%
Contains less Sodium -98.1%
Contains more Copper +24.2%
Equal in Zinc - 0.22
Equal in Manganese - 0.187

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.
Fennel
Fennel
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +383.3%
Contains more Vitamin C +25%
Contains more Vitamin B3 +29.3%
Contains more Folate +35%
Contains more Vitamin K +1327.3%
Contains more Vitamin A +442.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +109.4%
Contains more Vitamin B6 +242.6%
Equal in Vitamin B5 - 0.234
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +383.3%
Contains more Vitamin C +25%
Contains more Vitamin B3 +29.3%
Contains more Folate +35%
Contains more Vitamin K +1327.3%
Contains more Vitamin A +442.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +109.4%
Contains more Vitamin B6 +242.6%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Winter squash
Winter squash
Contains more Protein +39.3%
Contains more Other +50%
Contains more Fats +75%
Contains more Carbs +21.2%
Equal in Water - 89.21
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +39.3%
Contains more Other +50%
Contains more Fats +75%
Contains more Carbs +21.2%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -20%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -20%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Winter squash
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 Fennel Winter squash Opinion
Net carbs 4.2g 6.05g Winter squash
Protein 1.24g 0.89g Fennel
Fats 0.2g 0.35g Winter squash
Carbs 7.3g 8.85g Winter squash
Calories 31kcal 37kcal Winter squash
Sugar 3.93g 3.3g Winter squash
Fiber 3.1g 2.8g Fennel
Calcium 49mg 22mg Fennel
Iron 0.73mg 0.44mg Fennel
Magnesium 17mg 13mg Fennel
Phosphorus 50mg 19mg Fennel
Potassium 414mg 241mg Fennel
Sodium 52mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.066mg 0.082mg Winter squash
Manganese 0.191mg 0.187mg Fennel
Selenium 0.7µg 0.4µg Fennel
Vitamin A 963IU 5223IU Winter squash
Vitamin A RAE 48µg 261µg Winter squash
Vitamin E 0.58mg 0.12mg Fennel
Vitamin C 12mg 9.6mg Fennel
Vitamin B1 0.01mg 0.016mg Winter squash
Vitamin B2 0.032mg 0.067mg Winter squash
Vitamin B3 0.64mg 0.495mg Fennel
Vitamin B5 0.232mg 0.234mg Winter squash
Vitamin B6 0.047mg 0.161mg Winter squash
Folate 27µg 20µg Fennel
Vitamin K 62.8µg 4.4µg Fennel
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.09g 0.072g Winter squash
Monounsaturated Fat 0.068g 0.026g Fennel
Polyunsaturated fat 0.169g 0.147g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Winter squash
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
28%
Fennel
38%
Winter squash
Minerals Daily Need Coverage Score
18%
Fennel
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter squash
Winter 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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.