Fennel vs. Zucchini
Nutrition comparison of Fennel and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and zucchini:
- Both zucchini and fennel are high in potassium.
- Fennel has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than fennel.
- Fennel is a great source of calcium.
- Fennel is an excellent source of dietary fiber.
- Zucchini has more thiamin, riboflavin and Vitamin B6.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and fennel contain similar amounts of calories - zucchini has 17 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Fennel has a macronutrient ratio of 14:81:6 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Zucchini | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 81% | 60% |
| Fat | 6% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and fennel contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Fennel is an excellent source of dietary fiber and it has 210% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Zucchini and fennel contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Zucchini and fennel contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both zucchini and fennel are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 49% more Vitamin C than fennel - zucchini has 17.9mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Fennel has 380% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Zucchini and fennel contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 13 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Zucchini has more thiamin, riboflavin and Vitamin B6. Both fennel and zucchini contain significant amounts of niacin, pantothenic acid and folate.
| Fennel | Zucchini | |
|---|---|---|
| Thiamin | 0.01 MG | 0.045 MG |
| Riboflavin | 0.032 MG | 0.094 MG |
| Niacin | 0.64 MG | 0.451 MG |
| Pantothenic acid | 0.232 MG | 0.204 MG |
| Vitamin B6 | 0.047 MG | 0.163 MG |
| Folate | 27 UG | 24 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 206% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Zucchini and fennel contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both zucchini and fennel are high in potassium. Fennel has 59% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and fennel has 414mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, fennel has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than fennel per 100 grams.
| Fennel | Zucchini | |
|---|---|---|
| beta-carotene | 578 UG | 120 UG |
| lutein + zeaxanthin | 607 UG | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than zucchini per 100 grams.
| Fennel | Zucchini | |
|---|---|---|
| linoleic acid | 0.169 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.169 G | 0.031 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Fennel g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does zucchini or fennel contain more calories in 100 grams?Zucchini and fennel contain similar amounts of calories - zucchini has 17 calories in 100g and fennel has 31 calories.
Does zucchini or fennel have more carbohydrates?
By weight, zucchini and fennel contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does zucchini or fennel contain more potassium?
Both zucchini and fennel are high in potassium. Fennel has 60% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and fennel has 414mg of potassium.