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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 RAE, 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 RAE than Fennel. While Pumpkin contains 426µg of Vitamin A RAE, Fennel contains only 48µg.

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

Infographic

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 less Sodium -98.1%
Contains more Zinc +60%
Contains more Copper +92.4%
Contains more Calcium +133.3%
Contains more Magnesium +41.7%
Contains more Phosphorus +13.6%
Contains more Potassium +21.8%
Equal in Iron - 0.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains less Sodium -98.1%
Contains more Zinc +60%
Contains more Copper +92.4%
Contains more Calcium +133.3%
Contains more Magnesium +41.7%
Contains more Phosphorus +13.6%
Contains more Potassium +21.8%
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 Folate +68.8%
Contains more Vitamin K +5609.1%
Equal in Vitamin B3 - 0.64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
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 Folate +68.8%
Contains more Vitamin K +5609.1%
Equal in Vitamin B3 - 0.64

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

All nutrients comparison - raw data values

Nutrient Pumpkin Fennel Opinion
Net carbs 6g 4.2g Pumpkin
Protein 1g 1.24g Fennel
Fats 0.1g 0.2g Fennel
Carbs 6.5g 7.3g Fennel
Calories 26kcal 31kcal Fennel
Starch g g
Fructose g g
Sugar 2.76g 3.93g Pumpkin
Fiber 0.5g 3.1g Fennel
Calcium 21mg 49mg Fennel
Iron 0.8mg 0.73mg Pumpkin
Magnesium 12mg 17mg Fennel
Phosphorus 44mg 50mg Fennel
Potassium 340mg 414mg Fennel
Sodium 1mg 52mg Pumpkin
Zinc 0.32mg 0.2mg Pumpkin
Copper 0.127mg 0.066mg Pumpkin
Vitamin A 8513IU 963IU Pumpkin
Vitamin E 1.06mg 0.58mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 12mg Fennel
Vitamin B1 0.05mg 0.01mg Pumpkin
Vitamin B2 0.11mg 0.032mg Pumpkin
Vitamin B3 0.6mg 0.64mg Fennel
Vitamin B5 0.298mg 0.232mg Pumpkin
Vitamin B6 0.061mg 0.047mg Pumpkin
Folate 16µg 27µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 62.8µg Fennel
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.09g Pumpkin
Monounsaturated Fat 0.013g 0.068g Fennel
Polyunsaturated fat 0.005g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.