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  6. Winter squash vs. Fennel

Winter squash vs. Fennel — In-Depth Nutrition Comparison

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Differences between Winter squash and Fennel

  • Winter squash has more Vitamin A RAE, and Vitamin B6, while Fennel has more Vitamin K, and Potassium.
  • Fennel's daily need coverage for Vitamin K is 49% higher.
  • Fennel contains 5 times less Vitamin A RAE than Winter squash. Winter squash contains 261µg of Vitamin A RAE, while Fennel contains 48µg.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Fennel, bulb, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Fennel
Fennel
Contains less Sodium -98.1%
Contains more Copper +24.2%
Contains more Calcium +122.7%
Contains more Iron +65.9%
Contains more Magnesium +30.8%
Contains more Phosphorus +163.2%
Contains more Potassium +71.8%
Contains more Selenium +75%
Equal in Zinc - 0.2
Equal in Manganese - 0.191
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -98.1%
Contains more Copper +24.2%
Contains more Calcium +122.7%
Contains more Iron +65.9%
Contains more Magnesium +30.8%
Contains more Phosphorus +163.2%
Contains more Potassium +71.8%
Contains more Selenium +75%
Equal in Zinc - 0.2
Equal in Manganese - 0.191

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.
Winter squash
Winter squash
5
:
5
Fennel
Fennel
Contains more Vitamin A +442.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +109.4%
Contains more Vitamin B6 +242.6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +25%
Contains more Vitamin B3 +29.3%
Contains more Folate +35%
Contains more Vitamin K +1327.3%
Equal in Vitamin B5 - 0.232
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Fennel
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 +442.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +109.4%
Contains more Vitamin B6 +242.6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +25%
Contains more Vitamin B3 +29.3%
Contains more Folate +35%
Contains more Vitamin K +1327.3%
Equal in Vitamin B5 - 0.232

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Fennel
Fennel
Contains more Fats +75%
Contains more Carbs +21.2%
Contains more Protein +39.3%
Contains more Other +50%
Equal in Water - 90.21
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Fats +75%
Contains more Carbs +21.2%
Contains more Protein +39.3%
Contains more Other +50%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Fennel
Fennel
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +15%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +161.5%
Contains more Polyunsaturated fat +15%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Fennel Opinion
Net carbs 6.05g 4.2g Winter squash
Protein 0.89g 1.24g Fennel
Fats 0.35g 0.2g Winter squash
Carbs 8.85g 7.3g Winter squash
Calories 37kcal 31kcal Winter squash
Sugar 3.3g 3.93g Winter squash
Fiber 2.8g 3.1g Fennel
Calcium 22mg 49mg Fennel
Iron 0.44mg 0.73mg Fennel
Magnesium 13mg 17mg Fennel
Phosphorus 19mg 50mg Fennel
Potassium 241mg 414mg Fennel
Sodium 1mg 52mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Copper 0.082mg 0.066mg Winter squash
Manganese 0.187mg 0.191mg Fennel
Selenium 0.4µg 0.7µg Fennel
Vitamin A 5223IU 963IU Winter squash
Vitamin A RAE 261µg 48µg Winter squash
Vitamin E 0.12mg 0.58mg Fennel
Vitamin C 9.6mg 12mg Fennel
Vitamin B1 0.016mg 0.01mg Winter squash
Vitamin B2 0.067mg 0.032mg Winter squash
Vitamin B3 0.495mg 0.64mg Fennel
Vitamin B5 0.234mg 0.232mg Winter squash
Vitamin B6 0.161mg 0.047mg Winter squash
Folate 20µg 27µg Fennel
Vitamin K 4.4µg 62.8µg Fennel
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.09g Winter squash
Monounsaturated Fat 0.026g 0.068g Fennel
Polyunsaturated fat 0.147g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
28%
Fennel
Minerals Daily Need Coverage Score
12%
Winter squash
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter squash
Winter 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

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.