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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 from Fennel is 49% higher.
  • Fennel contains 3 times more Fiber than Zucchini. Fennel contains 3.1g of Fiber, while Zucchini contains 1g.

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

Infographic

Fennel vs Zucchini infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
5
:
Contains more Iron +97.3%
Contains more Calcium +206.3%
Contains more Potassium +58.6%
Contains more Copper +24.5%
Contains more Phosphorus +31.6%
Contains more Zinc +60%
Contains less Sodium -84.6%
Equal in Magnesium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +97.3%
Contains more Calcium +206.3%
Contains more Potassium +58.6%
Contains more Copper +24.5%
Contains more Phosphorus +31.6%
Contains more Zinc +60%
Contains less Sodium -84.6%
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
6
:
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 Vitamin K +1360.5%
Contains more Folate +12.5%
Contains more Vitamin C +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 Vitamin K +1360.5%
Contains more Folate +12.5%
Contains more Vitamin C +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Fennel
16
Zucchini
Mineral Summary Score
18
Fennel
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Fennel
7%
Zucchini
Carbohydrates
7%
Fennel
3%
Zucchini
Fats
1%
Fennel
1%
Zucchini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Fennel Zucchini Opinion
Calories 31 17 Fennel
Protein 1.24 1.21 Fennel
Fats 0.2 0.32 Zucchini
Vitamin C 12 17.9 Zucchini
Carbs 7.3 3.11 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.37 Fennel
Calcium 49 16 Fennel
Potassium 414 261 Fennel
Magnesium 17 18 Zucchini
Sugar 3.93 2.5 Zucchini
Fiber 3.1 1 Fennel
Copper 0.066 0.053 Fennel
Zinc 0.2 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 50 38 Fennel
Sodium 52 8 Zucchini
Vitamin A 963 200 Fennel
Vitamin E 0.58 0.12 Fennel
Vitamin D 0 0
Vitamin B1 0.01 0.045 Zucchini
Vitamin B2 0.032 0.094 Zucchini
Vitamin B3 0.64 0.451 Fennel
Vitamin B5 0.232 0.204 Fennel
Vitamin B6 0.047 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 62.8 4.3 Fennel
Folate 27 24 Fennel
Trans Fat 0 0
Saturated Fat 0.09 0.084 Zucchini
Monounsaturated Fat 0.068 0.011 Fennel
Polyunsaturated fat 0.169 0.091 Fennel
Tryptophan 0.01 Zucchini
Threonine 0.029 Zucchini
Isoleucine 0.044 Zucchini
Leucine 0.071 Zucchini
Lysine 0.067 Zucchini
Methionine 0.018 Zucchini
Phenylalanine 0.043 Zucchini
Valine 0.054 Zucchini
Histidine 0.026 Zucchini
Fructose 1.38 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.