Fennel vs. Pumpkin Puree
Nutrition comparison of Fennel and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fennel
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fennel and pumpkin puree:
- Both pumpkin puree and fennel are high in dietary fiber and potassium.
- Fennel has more folate.
- Fennel is a great source of calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than fennel, however, fennel contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Fennel (Fennel, bulb, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and fennel contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, fennel is similar to pumpkin puree for protein, carbs and fat. Fennel has a macronutrient ratio of 14:81:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fennel | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 81% | 82% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and fennel contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
dietary fiber
Both pumpkin puree and fennel are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Pumpkin puree and fennel contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Pumpkin puree and fennel contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both pumpkin puree and fennel are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 186% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 15 times more Vitamin A than fennel - pumpkin puree has 778ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Pumpkin puree and fennel contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 293% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Fennel has more folate. Both fennel and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Fennel | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.01 MG | 0.024 MG |
| Riboflavin | 0.032 MG | 0.054 MG |
| Niacin | 0.64 MG | 0.367 MG |
| Pantothenic acid | 0.232 MG | 0.4 MG |
| Vitamin B6 | 0.047 MG | 0.056 MG |
| Folate | 27 UG | 12 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 88% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Pumpkin puree has 90% more iron than fennel - pumpkin puree has 1.4mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both pumpkin puree and fennel are high in potassium. Fennel has 101% more potassium than pumpkin puree - pumpkin puree has 206mg 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, pumpkin puree has more beta-carotene and alpha-carotene than fennel per 100 grams, however, fennel contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Fennel | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 578 UG | 6940 UG |
| lutein + zeaxanthin | 607 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than pumpkin puree per 100 grams.
| Fennel | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.169 G | 0.007 G |
| Total | 0.169 G | 0.007 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: Fennel (Fennel, bulb, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Fennel g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or fennel contain more calories in 100 grams?Pumpkin puree and fennel contain similar amounts of calories - pumpkin puree has 34 calories in 100g and fennel has 31 calories.
Does pumpkin puree or fennel have more carbohydrates?
By weight, pumpkin puree and fennel contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and fennel has 7.3g of carbohydrates.
Does pumpkin puree or fennel contain more potassium?
Both pumpkin puree and fennel are high in potassium. Fennel has 100% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and fennel has 414mg of potassium.