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Zucchini vs Fennel - In-Depth Nutrition Comparison

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The main differences between Zucchini and Fennel

  • Zucchini is richer in Vitamin B6, and Vitamin C, yet Fennel is richer in Vitamin K, and Fiber.
  • Daily need coverage for Vitamin K from Fennel is 49% higher.
  • Zucchini contains 3 times more Vitamin B6 than Fennel. Zucchini contains 0.163mg of Vitamin B6, while Fennel contains 0.047mg.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Fennel, bulb, raw.

Infographic

Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +60%
Contains less Sodium -84.6%
Contains more Iron +97.3%
Contains more Calcium +206.3%
Contains more Potassium +58.6%
Contains more Copper +24.5%
Contains more Phosphorus +31.6%
Equal in Magnesium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Zinc +60%
Contains less Sodium -84.6%
Contains more Iron +97.3%
Contains more Calcium +206.3%
Contains more Potassium +58.6%
Contains more Copper +24.5%
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
:
6
Fennel
Contains more Vitamin C +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +41.9%
Contains more Vitamin B5 +13.7%
Contains more Vitamin K +1360.5%
Contains more Folate +12.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 +49.2%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B6 +246.8%
Contains more Vitamin A +381.5%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +41.9%
Contains more Vitamin B5 +13.7%
Contains more Vitamin K +1360.5%
Contains more Folate +12.5%

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.
Zucchini 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 Zucchini Fennel Opinion
Calories 17kcal 31kcal Fennel
Protein 1.21g 1.24g Fennel
Fats 0.32g 0.2g Zucchini
Vitamin C 17.9mg 12mg Zucchini
Net carbs 2.11g 4.2g Fennel
Carbs 3.11g 7.3g Fennel
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.73mg Fennel
Calcium 16mg 49mg Fennel
Potassium 261mg 414mg Fennel
Magnesium 18mg 17mg Zucchini
Sugar 2.5g 3.93g Zucchini
Fiber 1g 3.1g Fennel
Copper 0.053mg 0.066mg Fennel
Zinc 0.32mg 0.2mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 50mg Fennel
Sodium 8mg 52mg Zucchini
Vitamin A 200IU 963IU Fennel
Vitamin E 0.12mg 0.58mg Fennel
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.01mg Zucchini
Vitamin B2 0.094mg 0.032mg Zucchini
Vitamin B3 0.451mg 0.64mg Fennel
Vitamin B5 0.204mg 0.232mg Fennel
Vitamin B6 0.163mg 0.047mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 62.8µg Fennel
Folate 24µg 27µg Fennel
Trans Fat 0g 0g
Saturated Fat 0.084g 0.09g Zucchini
Monounsaturated Fat 0.011g 0.068g Fennel
Polyunsaturated fat 0.091g 0.169g Fennel
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16
Zucchini
28
Fennel
Mineral Summary Score
12
Zucchini
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%
Zucchini
7%
Fennel
Carbohydrates
3%
Zucchini
7%
Fennel
Fats
1%
Zucchini
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is cheaper?
Fennel
Fennel 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.