Caraway spice vs. Fennel seeds — Health Impact and Nutrition Comparison

by Elen Khachatrian | Last updated on May 03, 2023

Medically reviewed by Igor Bussel

Summary

Fennel seeds are higher in minerals and fiber and lower in sugar and saturated fat.

Caraway seeds have more vitamins and less sodium than fennel.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Minerals

Vitamins

Carbs

Health Benefits

Gut Health

References

Introduction

We will discuss fennel seeds’ and caraway spices' nutritional profiles and impact on human health.

What's The Actual Difference?

Fennel is a flowering plant belonging to the Apiaceae family. The fennel plant seeds are used for flavor, mainly in Indian kitchens. Caraway also belongs to the Apiaceae family, a biennial plant known as Meridian fennel or Persian cumin.

Although caraway and fennel seeds can be used interchangeably, you can taste the slight flavor variations. Caraway is frequently used whole and has an anise-like flavor.

Fennel seeds don’t taste like caraway: however, they have licorice undertones and a similar essence.

Nutrition

You can find various charts and infographics at the bottom of our page that visually show the nutritional profile of fennel seeds and caraway spice.

Calories

Caraway spice has 333 calories per 100g, whereas fennel seeds have 345 calories per 100g. However, people usually consume them in low amounts, so calories don’t matter much.

Minerals

Overall, fennel seeds are richer in minerals than caraway spice. They have more iron, calcium, magnesium, potassium, and copper.

Nonetheless, caraway spice contains less sodium [3] [4].

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.

Caraway spice

Fennel seeds

Contains more ZincZinc	+48.6%
Contains more PhosphorusPhosphorus	+16.6%
Contains less SodiumSodium	-80.7%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+49.2%
Contains more CalciumCalcium	+73.6%
Contains more PotassiumPotassium	+25.4%
Contains more IronIron	+14.2%
Contains more CopperCopper	+17.3%
Contains more ManganeseManganese	+402.5%

Vitamins

Fennel seeds have more Vitamin B3 and Vitamin B6 than caraway spice. On the other hand, caraway spice contains more Vitamin A. Both contain equal amounts of Vitamin C, B1, and B2.

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.

Caraway spice

Fennel seeds

Contains more Vitamin AVitamin A	+168.9%
Contains more Vitamin EVitamin E	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3	+67.8%
Contains more Vitamin B6Vitamin B6	+30.6%

~equal in Vitamin C ~21mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.408mg

~equal in Vitamin B2 ~0.353mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

Carbs

Both have a high amount of carbs. Fennel seeds have 52.29g of carbs per 100g, and caraway spice has 49.9g. But in tiny amounts, carb content doesn’t matter much.

Health Benefits

Gut Health

Section reviewed by gastroenterologist Arpi Gasparyan

Fennel and fennel oil consumption are linked to improved digestion. Fennel has been shown to have antispasmodic, antioxidant, and anti-inflammatory effects and also beneficially affect nausea, constipation, indigestion, bloating, flatulence, and improve appetite [1, 2].

Caraway may also beneficially affect indigestion and stomach ulcers. Caraway may show antispasmodic and antiulcerogenic effects and relieve cramps, bloating, and flatulence. In combination with peppermint oil, caraway oil may beneficially affect functional dyspepsia and irritable bowel syndrome [3, 4, 5].

According to the U.S. Food and Drug Administration, fennel and caraway are generally recognized as safe. However, too much and long-term consumption should be avoided [6].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: May 03, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Caraway spice

Protein: 19.77 g

Fats: 14.59 g

Carbs: 49.9 g

Water: 9.87 g

Other: 5.87 g

Fennel seeds

Protein: 15.8 g

Fats: 14.87 g

Carbs: 52.29 g

Water: 8.81 g

Other: 8.23 g

Contains more ProteinProtein	+25.1%
Contains more WaterWater	+12%

Contains more OtherOther

+40.2%

~equal in Fats ~14.87g

~equal in Carbs ~52.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Caraway spice

Saturated Fat: Sat. Fat 0.62 g

Monounsaturated Fat: Mono. Fat 7.125 g

Polyunsaturated fat: Poly. Fat 3.272 g

Fennel seeds

Saturated Fat: Sat. Fat 0.48 g

Monounsaturated Fat: Mono. Fat 9.91 g

Polyunsaturated fat: Poly. Fat 1.69 g

Contains more Poly. FatPolyunsaturated fat

+93.6%

Contains less Sat. FatSaturated Fat	-22.6%
Contains more Mono. FatMonounsaturated Fat	+39.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Rich in minerals
Lower in Sodium
Lower in Cholesterol	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	333kcal	345kcal
Protein	19.77g	15.8g
Fats	14.59g	14.87g
Vitamin C	21mg	21mg
Net carbs	11.9g	12.49g
Carbs	49.9g	52.29g
Magnesium	258mg	385mg
Calcium	689mg	1196mg
Potassium	1351mg	1694mg
Iron	16.23mg	18.54mg
Sugar	0.64g
Fiber	38g	39.8g
Copper	0.91mg	1.067mg
Zinc	5.5mg	3.7mg
Phosphorus	568mg	487mg
Sodium	17mg	88mg
Vitamin A	363IU	135IU
Vitamin A	18µg	7µg
Vitamin E	2.5mg
Manganese	1.3mg	6.533mg
Selenium	12.1µg
Vitamin B1	0.383mg	0.408mg
Vitamin B2	0.379mg	0.353mg
Vitamin B3	3.606mg	6.05mg
Vitamin B6	0.36mg	0.47mg
Folate	10µg
Choline	24.7mg
Saturated Fat	0.62g	0.48g
Monounsaturated Fat	7.125g	9.91g
Polyunsaturated fat	3.272g	1.69g
Tryptophan	0.244mg	0.253mg
Threonine	0.756mg	0.602mg
Isoleucine	0.826mg	0.695mg
Leucine	1.218mg	0.996mg
Lysine	1.031mg	0.758mg
Methionine	0.361mg	0.301mg
Phenylalanine	0.867mg	0.647mg
Valine	1.037mg	0.915mg
Histidine	0.55mg	0.331mg

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet	Equal

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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

38%

37%

Minerals Daily Need Coverage Score

205%

301%

Comparison summary

Which food is lower in Sugar?

Fennel seeds is lower in Sugar (difference - 0.64g)

Which food is lower in Saturated Fat?

Fennel seeds is lower in Saturated Fat (difference - 0.14g)

Which food is richer in minerals?

Fennel seeds is relatively richer in minerals

Which food contains less Sodium?

Caraway spice contains less Sodium (difference - 71mg)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is lower in glycemic index?

The foods have equal glycemic indexes ()

Which food is cheaper?

The foods are relatively equal in price ($)

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.