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Fennel vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between fennel and zucchini

  • Fennel is richer in vitamin K and fiber, yet zucchini is richer in vitamin B6 and vitamin C.
  • Daily need coverage for vitamin K for fennel is 49% higher.
  • Fennel contains 15 times more Vitamin K than zucchini. Fennel contains 62.8µg of Vitamin K, while zucchini contains 4.3µg.
  • Zucchini has a lower glycemic index than fennel.

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

Infographic

Fennel vs Zucchini 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +58.6%
Contains more IronIron +97.3%
Contains more CopperCopper +24.5%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +60%
Contains less SodiumSodium -84.6%
~equal in Magnesium ~18mg
~equal in Manganese ~0.177mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 58% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +381.5%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B3Vitamin B3 +41.9%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +1360.5%
Contains more FolateFolate +12.5%
Contains more CholineCholine +38.9%
Contains more Vitamin CVitamin C +49.2%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B6Vitamin B6 +246.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more CarbsCarbs +134.7%
Contains more OtherOther +84.2%
Contains more FatsFats +60%
~equal in Protein ~1.21g
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
2
28% 21% 52%
Saturated Fat: Sat. Fat 0.09 g
Monounsaturated Fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated Fat +518.2%
Contains more Poly. FatPolyunsaturated fat +85.7%
~equal in Saturated Fat ~0.084g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Zucchini
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 Zucchini Opinion
Calories 31kcal 17kcal Fennel
Protein 1.24g 1.21g Fennel
Fats 0.2g 0.32g Zucchini
Vitamin C 12mg 17.9mg Zucchini
Net carbs 4.2g 2.11g Fennel
Carbs 7.3g 3.11g Fennel
Magnesium 17mg 18mg Zucchini
Calcium 49mg 16mg Fennel
Potassium 414mg 261mg Fennel
Iron 0.73mg 0.37mg Fennel
Sugar 3.93g 2.5g Zucchini
Fiber 3.1g 1g Fennel
Copper 0.066mg 0.053mg Fennel
Zinc 0.2mg 0.32mg Zucchini
Phosphorus 50mg 38mg Fennel
Sodium 52mg 8mg Zucchini
Vitamin A 963IU 200IU Fennel
Vitamin A 48µg 10µg Fennel
Vitamin E 0.58mg 0.12mg Fennel
Manganese 0.191mg 0.177mg Fennel
Selenium 0.7µg 0.2µg Fennel
Vitamin B1 0.01mg 0.045mg Zucchini
Vitamin B2 0.032mg 0.094mg Zucchini
Vitamin B3 0.64mg 0.451mg Fennel
Vitamin B5 0.232mg 0.204mg Fennel
Vitamin B6 0.047mg 0.163mg Zucchini
Vitamin K 62.8µg 4.3µg Fennel
Folate 27µg 24µg Fennel
Choline 13.2mg 9.5mg Fennel
Saturated Fat 0.09g 0.084g Zucchini
Monounsaturated Fat 0.068g 0.011g Fennel
Polyunsaturated fat 0.169g 0.091g 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
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Fennel
15%
Zucchini
Minerals Daily Need Coverage Score
18%
Fennel
12%
Zucchini

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.