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  6. Fennel seeds vs. Nutmeg

Fennel seeds vs. Nutmeg — In-Depth Nutrition Comparison

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Summary of differences between Fennel seeds and Nutmeg

  • Nutmeg has less Iron, Manganese, Calcium, Fiber, Magnesium, Potassium, Phosphorus, Vitamin B3, and Vitamin B6 than Fennel seeds.
  • Fennel seeds covers your daily need of Iron 194% more than Nutmeg.
  • Fennel seeds have 7 times more Calcium than Nutmeg. While Fennel seeds have 1196mg of Calcium, Nutmeg has only 184mg.
  • Fennel seeds have less Saturated Fat.

These are the specific foods used in this comparison Spices, fennel seed and Spices, nutmeg, ground.

Infographic

Fennel seeds vs Nutmeg 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.
Fennel seeds
Fennel seeds
8
:
2
Nutmeg
Nutmeg
Contains more Calcium +550%
Contains more Iron +509.9%
Contains more Magnesium +110.4%
Contains more Phosphorus +128.6%
Contains more Potassium +384%
Contains more Zinc +72.1%
Contains more Manganese +125.3%
Contains less Sodium -81.8%
Equal in Copper - 1.027
Fennel seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 359% 696% 275% 209% 150% 12% 101% 356% 853% 0%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +550%
Contains more Iron +509.9%
Contains more Magnesium +110.4%
Contains more Phosphorus +128.6%
Contains more Potassium +384%
Contains more Zinc +72.1%
Contains more Manganese +125.3%
Contains less Sodium -81.8%
Equal in Copper - 1.027

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.
Fennel seeds
Fennel seeds
6
:
3
Nutmeg
Nutmeg
Contains more Vitamin A +32.4%
Contains more Vitamin C +600%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +519.3%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +193.8%
Fennel seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 70% 102% 82% 114% 0% 109% 0% 0% 0%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +32.4%
Contains more Vitamin C +600%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +519.3%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +193.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel seeds
Fennel seeds
4
:
1
Nutmeg
Nutmeg
Contains more Protein +170.5%
Contains more Water +41.4%
Contains more Other +253.2%
Contains more Fats +144.2%
Equal in Carbs - 49.29
Fennel seeds
16% 15% 52% 9% 8%
Protein: 15.8 g
Fats: 14.87 g
Carbs: 52.29 g
Water: 8.81 g
Other: 8.23 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Protein +170.5%
Contains more Water +41.4%
Contains more Other +253.2%
Contains more Fats +144.2%
Equal in Carbs - 49.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel seeds
Fennel seeds
3
:
0
Nutmeg
Nutmeg
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +207.8%
Contains more Polyunsaturated fat +382.9%
Fennel seeds
4% 82% 14%
Saturated Fat: 0.48 g
Monounsaturated Fat: 9.91 g
Polyunsaturated fat: 1.69 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +207.8%
Contains more Polyunsaturated fat +382.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel seeds Nutmeg
Lower in Sodium ok
Lower in Sugar 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 Fennel seeds Nutmeg Opinion
Net carbs 12.49g 28.49g Nutmeg
Protein 15.8g 5.84g Fennel seeds
Fats 14.87g 36.31g Nutmeg
Carbs 52.29g 49.29g Fennel seeds
Calories 345kcal 525kcal Nutmeg
Sugar 2.99g Fennel seeds
Fiber 39.8g 20.8g Fennel seeds
Calcium 1196mg 184mg Fennel seeds
Iron 18.54mg 3.04mg Fennel seeds
Magnesium 385mg 183mg Fennel seeds
Phosphorus 487mg 213mg Fennel seeds
Potassium 1694mg 350mg Fennel seeds
Sodium 88mg 16mg Nutmeg
Zinc 3.7mg 2.15mg Fennel seeds
Copper 1.067mg 1.027mg Fennel seeds
Manganese 6.533mg 2.9mg Fennel seeds
Selenium 1.6µg Nutmeg
Vitamin A 135IU 102IU Fennel seeds
Vitamin A RAE 7µg 5µg Fennel seeds
Vitamin C 21mg 3mg Fennel seeds
Vitamin B1 0.408mg 0.346mg Fennel seeds
Vitamin B2 0.353mg 0.057mg Fennel seeds
Vitamin B3 6.05mg 1.299mg Fennel seeds
Vitamin B6 0.47mg 0.16mg Fennel seeds
Folate 76µg Nutmeg
Tryptophan 0.253mg Fennel seeds
Threonine 0.602mg Fennel seeds
Isoleucine 0.695mg Fennel seeds
Leucine 0.996mg Fennel seeds
Lysine 0.758mg Fennel seeds
Methionine 0.301mg Fennel seeds
Phenylalanine 0.647mg Fennel seeds
Valine 0.915mg Fennel seeds
Histidine 0.331mg Fennel seeds
Saturated Fat 0.48g 25.94g Fennel seeds
Monounsaturated Fat 9.91g 3.22g Fennel seeds
Polyunsaturated fat 1.69g 0.35g Fennel seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel seeds Nutmeg
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
40%
Fennel seeds
20%
Nutmeg
Minerals Daily Need Coverage Score
301%
Fennel seeds
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 72mg)
Which food is lower in Sugar?
Fennel seeds
Fennel seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 25.46g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $6)
Which food is richer in minerals?
Fennel seeds
Fennel seeds 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. Fennel seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.