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Pumpkin vs Fennel - In-Depth Nutrition Comparison

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How are Pumpkin and Fennel different?

  • Pumpkin is higher in Vitamin A, Copper, and Vitamin B2, however Fennel is richer in Vitamin K, and Fiber.
  • Daily need coverage for Vitamin K from Fennel is 51% higher.
  • Pumpkin contains 9 times more Vitamin A than Fennel. While Pumpkin contains 426µg of Vitamin A, Fennel contains only 48µg.

Pumpkin, raw and Fennel, bulb, raw are the varieties used in this article.

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Pumpkin vs Fennel 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
:
4
Fennel
Contains more Copper +92.4%
Contains more Zinc +60%
Contains less Sodium -98.1%
Contains more Calcium +133.3%
Contains more Potassium +21.8%
Contains more Magnesium +41.7%
Contains more Phosphorus +13.6%
Equal in Iron - 0.73
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Copper +92.4%
Contains more Zinc +60%
Contains less Sodium -98.1%
Contains more Calcium +133.3%
Contains more Potassium +21.8%
Contains more Magnesium +41.7%
Contains more Phosphorus +13.6%
Equal in Iron - 0.73

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
:
4
Fennel
Contains more Vitamin A +784%
Contains more Vitamin E +82.8%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +29.8%
Contains more Vitamin C +33.3%
Contains more Vitamin K +5609.1%
Contains more Folate +68.8%
Equal in Vitamin B3 - 0.64
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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%
Contains more Vitamin A +784%
Contains more Vitamin E +82.8%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +29.8%
Contains more Vitamin C +33.3%
Contains more Vitamin K +5609.1%
Contains more Folate +68.8%
Equal in Vitamin B3 - 0.64

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
55
Pumpkin
28
Fennel
Mineral Summary Score
18
Pumpkin
18
Fennel

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
6%
Pumpkin
7%
Fennel
Carbohydrates
7%
Pumpkin
7%
Fennel
Fats
0%
Pumpkin
1%
Fennel

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.
Pumpkin Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fennel
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?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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.
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 Pumpkin Fennel Opinion
Calories 26 31 Fennel
Protein 1 1.24 Fennel
Fats 0.1 0.2 Fennel
Vitamin C 9 12 Fennel
Net carbs 6 4.199999809265137 Pumpkin
Carbs 6.5 7.3 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.73 Pumpkin
Calcium 21 49 Fennel
Potassium 340 414 Fennel
Magnesium 12 17 Fennel
Sugar 2.76 3.93 Pumpkin
Fiber 0.5 3.1 Fennel
Copper 0.127 0.066 Pumpkin
Zinc 0.32 0.2 Pumpkin
Starch
Phosphorus 44 50 Fennel
Sodium 1 52 Pumpkin
Vitamin A 8513 963 Pumpkin
Vitamin E 1.06 0.58 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.01 Pumpkin
Vitamin B2 0.11 0.032 Pumpkin
Vitamin B3 0.6 0.64 Fennel
Vitamin B5 0.298 0.232 Pumpkin
Vitamin B6 0.061 0.047 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 62.8 Fennel
Folate 16 27 Fennel
Trans Fat 0 0
Saturated Fat 0.052 0.09 Pumpkin
Monounsaturated Fat 0.013 0.068 Fennel
Polyunsaturated fat 0.005 0.169 Fennel
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.