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Summer squash vs. Fennel — In-Depth Nutrition Comparison

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How are summer squash and fennel different?

  • Summer squash is richer in vitamin B6, vitamin B2, and vitamin C, while fennel is higher in vitamin K, vitamin A, and fiber.
  • Fennel covers your daily need for vitamin K, 50% more than summer squash.
  • Summer squash contains 5 times more vitamin B6 than fennel. Summer squash contains 0.218mg of vitamin B6, while fennel contains 0.047mg.
  • Summer squash is lower in sugar.
  • Fennel has a higher glycemic index (45) than summer squash (13).

Squash, summer, all varieties, raw and Fennel, bulb, raw types were used in this article.

Infographic

Summer squash 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" 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains more ZincZinc +45%
Contains less SodiumSodium -96.2%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +58%
Contains more IronIron +108.6%
Contains more CopperCopper +29.4%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~17mg
~equal in Manganese ~0.191mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Fennel
6
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 CVitamin C +41.7%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B6Vitamin B6 +363.8%
Contains more Vitamin AVitamin A +380%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B3Vitamin B3 +31.4%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin KVitamin K +1993.3%
Contains more CholineCholine +97%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Summer squash Fennel DV% diff.
Vitamin K 3µg 62.8µg 50%
Vitamin B6 0.218mg 0.047mg 13%
Vitamin B2 0.142mg 0.032mg 8%
Fiber 1.1g 3.1g 8%
Vitamin C 17mg 12mg 6%
Iron 0.35mg 0.73mg 5%
Vitamin A 10µg 48µg 4%
Potassium 262mg 414mg 4%
Vitamin E 0.12mg 0.58mg 3%
Vitamin B1 0.048mg 0.01mg 3%
Calcium 15mg 49mg 3%
Copper 0.051mg 0.066mg 2%
Vitamin B5 0.155mg 0.232mg 2%
Phosphorus 38mg 50mg 2%
Sodium 2mg 52mg 2%
Folate 29µg 27µg 1%
Choline 6.7mg 13.2mg 1%
Polyunsaturated fat 0.089g 0.169g 1%
Vitamin B3 0.487mg 0.64mg 1%
Calories 16kcal 31kcal 1%
Fructose 0.95g 1%
Carbs 3.35g 7.3g 1%
Manganese 0.175mg 0.191mg 1%
Zinc 0.29mg 0.2mg 1%
Selenium 0.2µg 0.7µg 1%
Protein 1.21g 1.24g 0%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 4.2g N/A
Magnesium 17mg 17mg 0%
Sugar 2.2g 3.93g N/A
Saturated fat 0.044g 0.09g 0%
Monounsaturated fat 0.016g 0.068g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Fennel
4
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more FatsFats +11.1%
Contains more CarbsCarbs +117.9%
Contains more OtherOther +69.4%
~equal in Protein ~1.24g
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
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
Contains less Sat. FatSaturated fat -51.1%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +89.9%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.