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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, and Fiber.
  • Fennel covers your daily need of 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +45%
Contains less Sodium -96.2%
Contains more Iron +108.6%
Contains more Calcium +226.7%
Contains more Potassium +58%
Contains more Copper +29.4%
Contains more Phosphorus +31.6%
Equal in Magnesium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Zinc +45%
Contains less Sodium -96.2%
Contains more Iron +108.6%
Contains more Calcium +226.7%
Contains more Potassium +58%
Contains more Copper +29.4%
Contains more Phosphorus +31.6%
Equal in Magnesium - 17

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
:
5
Fennel
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +1993.3%
Equal in Folate - 27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 C +41.7%
Contains more Vitamin B1 +380%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +1993.3%
Equal in Folate - 27

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

All nutrients comparison - raw data values

Nutrient Summer squash Fennel Opinion
Calories 16kcal 31kcal Fennel
Protein 1.21g 1.24g Fennel
Fats 0.18g 0.2g Fennel
Vitamin C 17mg 12mg Summer squash
Net carbs 2.25g 4.2g Fennel
Carbs 3.35g 7.3g Fennel
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.35mg 0.73mg Fennel
Calcium 15mg 49mg Fennel
Potassium 262mg 414mg Fennel
Magnesium 17mg 17mg
Sugar 2.2g 3.93g Summer squash
Fiber 1.1g 3.1g Fennel
Copper 0.051mg 0.066mg Fennel
Zinc 0.29mg 0.2mg Summer squash
Starch g g
Phosphorus 38mg 50mg Fennel
Sodium 2mg 52mg Summer squash
Vitamin A 200IU 963IU Fennel
Vitamin E 0.12mg 0.58mg Fennel
Vitamin D 0µg 0µg
Vitamin B1 0.048mg 0.01mg Summer squash
Vitamin B2 0.142mg 0.032mg Summer squash
Vitamin B3 0.487mg 0.64mg Fennel
Vitamin B5 0.155mg 0.232mg Fennel
Vitamin B6 0.218mg 0.047mg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 62.8µg Fennel
Folate 29µg 27µg Summer squash
Trans Fat 0g 0g
Saturated Fat 0.044g 0.09g Summer squash
Monounsaturated Fat 0.016g 0.068g Fennel
Polyunsaturated fat 0.089g 0.169g Fennel
Tryptophan 0.011mg mg Summer squash
Threonine 0.028mg mg Summer squash
Isoleucine 0.042mg mg Summer squash
Leucine 0.069mg mg Summer squash
Lysine 0.065mg mg Summer squash
Methionine 0.017mg mg Summer squash
Phenylalanine 0.041mg mg Summer squash
Valine 0.053mg mg Summer squash
Histidine 0.025mg mg Summer squash
Fructose 0.95g g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Summer squash
28
Fennel
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
7%
Fennel
Carbohydrates
3%
Summer squash
7%
Fennel
Fats
1%
Summer squash
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.