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Pumpkin pie vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between pumpkin pie and fennel

  • Pumpkin pie has more vitamin A, vitamin B12, vitamin B1, copper, and selenium; however, fennel is higher in vitamin K and vitamin C.
  • Pumpkin pie covers your daily need for vitamin A, 49% more than fennel.
  • Fennel has less cholesterol.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Fennel, bulb, raw.

Infographic

Pumpkin pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Fennel
3
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%
Contains more CalciumCalcium +30.6%
Contains more IronIron +23.3%
Contains more CopperCopper +124.2%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +62%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +671.4%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +147.9%
Contains less SodiumSodium -78.2%

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.
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Fennel
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1670%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +184.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +375.8%
~equal in Folate ~27µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +214.5%
Contains more FatsFats +4775%
Contains more CarbsCarbs +377.1%
Contains more WaterWater +79%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +6664.7%
Contains more Poly. FatPolyunsaturated fat +947.3%
Contains less Sat. FatSaturated fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin pie Fennel
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Fennel DV% diff.
Vitamin A 448µg 48µg 44%
Vitamin K 13.2µg 62.8µg 41%
Fats 9.75g 0.2g 15%
Vitamin B12 0.35µg 0µg 15%
Vitamin B1 0.177mg 0.01mg 14%
Vitamin C 0mg 12mg 13%
Calories 243kcal 31kcal 11%
Polyunsaturated fat 1.77g 0.169g 11%
Monounsaturated fat 4.6g 0.068g 11%
Copper 0.148mg 0.066mg 9%
Saturated fat 1.988g 0.09g 9%
Selenium 5.4µg 0.7µg 9%
Carbs 34.83g 7.3g 9%
Cholesterol 26mg 0mg 9%
Sodium 239mg 52mg 8%
Vitamin B2 0.124mg 0.032mg 7%
Potassium 167mg 414mg 7%
Fiber 1.8g 3.1g 5%
Protein 3.9g 1.24g 5%
Vitamin B5 0.452mg 0.232mg 4%
Fructose 2.85g 4%
Phosphorus 81mg 50mg 4%
Starch 10.73g 4%
Choline 37.5mg 13.2mg 4%
Vitamin B3 1.107mg 0.64mg 3%
Manganese 0.227mg 0.191mg 2%
Calcium 64mg 49mg 2%
Zinc 0.39mg 0.2mg 2%
Iron 0.9mg 0.73mg 2%
Magnesium 14mg 17mg 1%
Vitamin B6 0.063mg 0.047mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.76mg 0.58mg 1%
Net carbs 33.03g 4.2g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 3.93g N/A
Folate 26µg 27µg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Fennel
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
32%
Pumpkin pie
23%
Fennel
Minerals Daily Need Coverage Score
26%
Pumpkin pie
18%
Fennel

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 14.95g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 187mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 1.898g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 14)

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.