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  6. Saffron vs. Fenugreek

Saffron vs. Fenugreek — In-Depth Nutrition Comparison

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What are the main differences between Saffron and Fenugreek?

  • Saffron is richer in Manganese, Vitamin C, Vitamin B6, Potassium, and Magnesium, while Fenugreek is higher in Iron, Copper, Fiber, Vitamin B1, and Zinc.
  • Saffron's daily need coverage for Manganese is 1182% higher.
  • Fenugreek has 27 times less Vitamin C than Saffron. Saffron has 80.8mg of Vitamin C, while Fenugreek has 3mg.

We used Spices, saffron and Spices, fenugreek seed types in this comparison.

Infographic

Saffron vs Fenugreek 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.
Saffron
Saffron
3
:
7
Fenugreek
Fenugreek
Contains more Magnesium +38.2%
Contains more Potassium +123.9%
Contains more Manganese +2213.4%
Contains more Calcium +58.6%
Contains more Iron +202.1%
Contains more Phosphorus +17.5%
Contains less Sodium -54.7%
Contains more Zinc +129.4%
Contains more Copper +238.4%
Contains more Selenium +12.5%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains more Magnesium +38.2%
Contains more Potassium +123.9%
Contains more Manganese +2213.4%
Contains more Calcium +58.6%
Contains more Iron +202.1%
Contains more Phosphorus +17.5%
Contains less Sodium -54.7%
Contains more Zinc +129.4%
Contains more Copper +238.4%
Contains more Selenium +12.5%

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.
Saffron
Saffron
4
:
3
Fenugreek
Fenugreek
Contains more Vitamin A +783.3%
Contains more Vitamin C +2593.3%
Contains more Vitamin B6 +68.3%
Contains more Folate +63.2%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +37.1%
Contains more Vitamin B3 +12.3%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin A +783.3%
Contains more Vitamin C +2593.3%
Contains more Vitamin B6 +68.3%
Contains more Folate +63.2%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +37.1%
Contains more Vitamin B3 +12.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
3
:
2
Fenugreek
Fenugreek
Contains more Carbs +12%
Contains more Water +34.6%
Contains more Other +60.3%
Contains more Protein +101.2%
Equal in Fats - 6.41
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Carbs +12%
Contains more Water +34.6%
Contains more Other +60.3%
Contains more Protein +101.2%
Equal in Fats - 6.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
2
:
1
Fenugreek
Fenugreek
Equal in Saturated Fat - 1.46
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Equal in Saturated Fat - 1.46

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Fenugreek
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Fenugreek Opinion
Net carbs 61.47g 33.75g Saffron
Protein 11.43g 23g Fenugreek
Fats 5.85g 6.41g Fenugreek
Carbs 65.37g 58.35g Saffron
Calories 310kcal 323kcal Fenugreek
Fiber 3.9g 24.6g Fenugreek
Calcium 111mg 176mg Fenugreek
Iron 11.1mg 33.53mg Fenugreek
Magnesium 264mg 191mg Saffron
Phosphorus 252mg 296mg Fenugreek
Potassium 1724mg 770mg Saffron
Sodium 148mg 67mg Fenugreek
Zinc 1.09mg 2.5mg Fenugreek
Copper 0.328mg 1.11mg Fenugreek
Manganese 28.408mg 1.228mg Saffron
Selenium 5.6µg 6.3µg Fenugreek
Vitamin A 530IU 60IU Saffron
Vitamin A RAE 27µg 3µg Saffron
Vitamin C 80.8mg 3mg Saffron
Vitamin B1 0.115mg 0.322mg Fenugreek
Vitamin B2 0.267mg 0.366mg Fenugreek
Vitamin B3 1.46mg 1.64mg Fenugreek
Vitamin B6 1.01mg 0.6mg Saffron
Folate 93µg 57µg Saffron
Tryptophan 0.391mg Fenugreek
Threonine 0.898mg Fenugreek
Isoleucine 1.241mg Fenugreek
Leucine 1.757mg Fenugreek
Lysine 1.684mg Fenugreek
Methionine 0.338mg Fenugreek
Phenylalanine 1.089mg Fenugreek
Valine 1.102mg Fenugreek
Histidine 0.668mg Fenugreek
Saturated Fat 1.586g 1.46g Fenugreek
Omega-3 - DPA 0.006g Saffron
Monounsaturated Fat 0.429g Saffron
Polyunsaturated fat 2.067g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Fenugreek
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
60%
Saffron
33%
Fenugreek
Minerals Daily Need Coverage Score
479%
Saffron
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Fenugreek
Fenugreek contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 70)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.