Pumpkin Seeds vs. Fennel
Nutrition comparison of Pumpkin Seeds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and fennel:
- Both fennel and pumpkin seeds are high in calcium, dietary fiber and potassium.
- Fennel has signficantly less saturated fat than pumpkin seed.
- Fennel has signficantly more Vitamin C than pumpkin seed.
- Pumpkin seed has more thiamin, however, fennel contains more niacin, pantothenic acid and folate.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and fennel has 93% less calories than pumpkin seed - fennel has 31 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to fennel for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Fennel | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 46% | 81% |
| Fat | 38% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and fennel has 86% less carbohydrates than pumpkin seed - fennel has 7.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both fennel and pumpkin seeds are high in dietary fiber. Pumpkin seed has 494% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 13 times more protein than fennel - fennel has 1.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Fennel has signficantly less saturated fat than pumpkin seed - fennel has 0.09g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than pumpkin seed - fennel has 12mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Fennel has 15 times more Vitamin A than pumpkin seed - fennel has 48ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Fennel has more Vitamin E than pumpkin seed - fennel has 0.58mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Fennel has more Vitamin K than pumpkin seed - fennel has 62.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, however, fennel contains more niacin, pantothenic acid and folate. Both pumpkin seeds and fennel contain significant amounts of riboflavin and Vitamin B6.
| Pumpkin Seeds | Fennel | |
|---|---|---|
| Thiamin | 0.034 MG | 0.01 MG |
| Riboflavin | 0.052 MG | 0.032 MG |
| Niacin | 0.286 MG | 0.64 MG |
| Pantothenic acid | 0.056 MG | 0.232 MG |
| Vitamin B6 | 0.037 MG | 0.047 MG |
| Folate | 9 UG | 27 UG |
Minerals
calcium
Both fennel and pumpkin seeds are high in calcium. Fennel is very similar to fennel for calcium - fennel has 49mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 353% more iron than fennel - fennel has 0.73mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both fennel and pumpkin seeds are high in potassium. Pumpkin seed has 122% more potassium than fennel - fennel has 414mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than fennel per 100 grams.
| Pumpkin Seeds | Fennel | |
|---|---|---|
| linoleic acid | 8.759 G | 0.169 G |
| Total | 8.759 G | 0.169 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.
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Fennel (Fennel, bulb, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Fennel g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 fennel or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and fennel has 90% less calories than pumpkin seed - fennel has 31 calories in 100g and pumpkin seed has 446 calories.
Does fennel or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and fennel has 90% fewer carbohydrates than pumpkin seed - fennel has 7.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does fennel or pumpkin seeds contain more calcium?
Both fennel and pumpkin seeds are high in calcium. Fennel is very similar to fennel for calcium - fennel has 49mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does fennel or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 350% more iron than fennel - fennel has 0.73mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does fennel or pumpkin seeds contain more potassium?
Both fennel and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than fennel - fennel has 414mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.