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  6. Oregano vs. Fennel seeds

Oregano vs. Fennel seeds — In-Depth Nutrition Comparison

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A recap on differences between Oregano and Fennel seeds

  • Oregano is higher in Iron, Vitamin B6, Calcium, and Vitamin B2, yet Fennel seeds are higher in Manganese, Phosphorus, Copper, Magnesium, Vitamin C, and Vitamin B1.
  • Oregano covers your daily Iron needs 228% more than Fennel seeds.
  • Oregano contains 2 times more Vitamin B6 than Fennel seeds. While Oregano contains 1.044mg of Vitamin B6, Fennel seeds contain only 0.47mg.

Food varieties used in this article are Spices, oregano, dried and Spices, fennel seed.

Infographic

Oregano vs Fennel seeds 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.
Oregano
Oregano
4
:
6
Fennel seeds
Fennel seeds
Contains more Calcium +33.5%
Contains more Iron +98.5%
Contains less Sodium -71.6%
Contains more Magnesium +42.6%
Contains more Phosphorus +229.1%
Contains more Potassium +34.4%
Contains more Zinc +37.5%
Contains more Copper +68.6%
Contains more Manganese +30.9%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Fennel seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 359% 696% 275% 209% 150% 12% 101% 356% 853% 0%
Contains more Calcium +33.5%
Contains more Iron +98.5%
Contains less Sodium -71.6%
Contains more Magnesium +42.6%
Contains more Phosphorus +229.1%
Contains more Potassium +34.4%
Contains more Zinc +37.5%
Contains more Copper +68.6%
Contains more Manganese +30.9%

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.
Oregano
Oregano
7
:
3
Fennel seeds
Fennel seeds
Contains more Vitamin A +1160%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B6 +122.1%
Contains more Vitamin C +813%
Contains more Vitamin B1 +130.5%
Contains more Vitamin B3 +30.4%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
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%
Contains more Vitamin A +1160%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B6 +122.1%
Contains more Vitamin C +813%
Contains more Vitamin B1 +130.5%
Contains more Vitamin B3 +30.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oregano
Oregano
2
:
3
Fennel seeds
Fennel seeds
Contains more Carbs +31.8%
Contains more Water +12.7%
Contains more Protein +75.6%
Contains more Fats +247.4%
Equal in Other - 8.23
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
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
Contains more Carbs +31.8%
Contains more Water +12.7%
Contains more Protein +75.6%
Contains more Fats +247.4%
Equal in Other - 8.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oregano
Oregano
0
:
3
Fennel seeds
Fennel seeds
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +1284.1%
Contains more Polyunsaturated fat +23.4%
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Fennel seeds
4% 82% 14%
Saturated Fat: 0.48 g
Monounsaturated Fat: 9.91 g
Polyunsaturated fat: 1.69 g
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +1284.1%
Contains more Polyunsaturated fat +23.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Fennel seeds
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Oregano Fennel seeds Opinion
Net carbs 26.42g 12.49g Oregano
Protein 9g 15.8g Fennel seeds
Fats 4.28g 14.87g Fennel seeds
Carbs 68.92g 52.29g Oregano
Calories 265kcal 345kcal Fennel seeds
Fructose 1.13g Oregano
Sugar 4.09g Fennel seeds
Fiber 42.5g 39.8g Oregano
Calcium 1597mg 1196mg Oregano
Iron 36.8mg 18.54mg Oregano
Magnesium 270mg 385mg Fennel seeds
Phosphorus 148mg 487mg Fennel seeds
Potassium 1260mg 1694mg Fennel seeds
Sodium 25mg 88mg Oregano
Zinc 2.69mg 3.7mg Fennel seeds
Copper 0.633mg 1.067mg Fennel seeds
Manganese 4.99mg 6.533mg Fennel seeds
Selenium 4.5µg Oregano
Vitamin A 1701IU 135IU Oregano
Vitamin A RAE 85µg 7µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 2.3mg 21mg Fennel seeds
Vitamin B1 0.177mg 0.408mg Fennel seeds
Vitamin B2 0.528mg 0.353mg Oregano
Vitamin B3 4.64mg 6.05mg Fennel seeds
Vitamin B5 0.921mg Oregano
Vitamin B6 1.044mg 0.47mg Oregano
Folate 237µg Oregano
Vitamin K 621.7µg Oregano
Tryptophan 0.203mg 0.253mg Fennel seeds
Threonine 0.322mg 0.602mg Fennel seeds
Isoleucine 0.441mg 0.695mg Fennel seeds
Leucine 0.78mg 0.996mg Fennel seeds
Lysine 0.5mg 0.758mg Fennel seeds
Methionine 0.127mg 0.301mg Fennel seeds
Phenylalanine 0.449mg 0.647mg Fennel seeds
Valine 0.585mg 0.915mg Fennel seeds
Histidine 0.144mg 0.331mg Fennel seeds
Saturated Fat 1.551g 0.48g Fennel seeds
Monounsaturated Fat 0.716g 9.91g Fennel seeds
Polyunsaturated fat 1.369g 1.69g Fennel seeds
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Fennel seeds
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
230%
Oregano
40%
Fennel seeds
Minerals Daily Need Coverage Score
319%
Oregano
301%
Fennel seeds

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 63mg)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Fennel seeds
Fennel seeds is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 1.071g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $4.6)
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)

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Fennel seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/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.