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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, vitamin A, 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 5 times more vitamin A than zucchini. Fennel contains 963IU of vitamin A, while zucchini contains 200IU.
  • 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
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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" 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% 16% 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% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +380%
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

All nutrients comparison - raw data values

Nutrient Fennel Zucchini DV% diff.
Vitamin K 62.8µg 4.3µg 49%
Vitamin B6 0.047mg 0.163mg 9%
Fiber 3.1g 1g 8%
Vitamin C 12mg 17.9mg 7%
Vitamin B2 0.032mg 0.094mg 5%
Potassium 414mg 261mg 5%
Iron 0.73mg 0.37mg 5%
Vitamin A 48µg 10µg 4%
Calcium 49mg 16mg 3%
Vitamin B1 0.01mg 0.045mg 3%
Vitamin E 0.58mg 0.12mg 3%
Fructose 1.38g 2%
Phosphorus 50mg 38mg 2%
Sodium 52mg 8mg 2%
Folate 27µg 24µg 1%
Choline 13.2mg 9.5mg 1%
Polyunsaturated fat 0.169g 0.091g 1%
Vitamin B5 0.232mg 0.204mg 1%
Vitamin B3 0.64mg 0.451mg 1%
Calories 31kcal 17kcal 1%
Selenium 0.7µg 0.2µg 1%
Manganese 0.191mg 0.177mg 1%
Zinc 0.2mg 0.32mg 1%
Copper 0.066mg 0.053mg 1%
Carbs 7.3g 3.11g 1%
Protein 1.24g 1.21g 0%
Fats 0.2g 0.32g 0%
Net carbs 4.2g 2.11g N/A
Magnesium 17mg 18mg 0%
Sugar 3.93g 2.5g N/A
Saturated fat 0.09g 0.084g 0%
Monounsaturated fat 0.068g 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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

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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.