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Fennel vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between fennel and nutmeg

  • Fennel has more vitamin K; however, nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, and zinc.
  • Nutmeg's daily need coverage for saturated fat is 129% more.
  • Fennel is lower in saturated fat.
  • Fennel has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Fennel, bulb, raw and Spices, nutmeg, ground.

Infographic

Fennel 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +18.3%
Contains more MagnesiumMagnesium +976.5%
Contains more CalciumCalcium +275.5%
Contains more IronIron +316.4%
Contains more CopperCopper +1456.1%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +326%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +1418.3%
Contains more SeleniumSelenium +128.6%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Nutmeg
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +50%
Contains more Vitamin B1Vitamin B1 +3360%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B6Vitamin B6 +240.4%
Contains more FolateFolate +181.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Nutmeg
4
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 WaterWater +1348%
Contains more ProteinProtein +371%
Contains more FatsFats +18055%
Contains more CarbsCarbs +575.2%
Contains more OtherOther +121.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +4635.3%
Contains more Poly. FatPolyunsaturated fat +107.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Nutmeg DV% diff.
Saturated fat 0.09g 25.94g 118%
Manganese 0.191mg 2.9mg 118%
Copper 0.066mg 1.027mg 107%
Fiber 3.1g 20.8g 71%
Fats 0.2g 36.31g 56%
Vitamin K 62.8µg 0µg 52%
Magnesium 17mg 183mg 40%
Iron 0.73mg 3.04mg 29%
Vitamin B1 0.01mg 0.346mg 28%
Calories 31kcal 525kcal 25%
Phosphorus 50mg 213mg 23%
Zinc 0.2mg 2.15mg 18%
Calcium 49mg 184mg 14%
Carbs 7.3g 49.29g 14%
Folate 27µg 76µg 12%
Vitamin C 12mg 3mg 10%
Protein 1.24g 5.84g 9%
Vitamin B6 0.047mg 0.16mg 9%
Monounsaturated fat 0.068g 3.22g 8%
Vitamin B5 0.232mg 5%
Vitamin A 48µg 5µg 5%
Vitamin E 0.58mg 0mg 4%
Vitamin B3 0.64mg 1.299mg 4%
Sodium 52mg 16mg 2%
Vitamin B2 0.032mg 0.057mg 2%
Selenium 0.7µg 1.6µg 2%
Potassium 414mg 350mg 2%
Choline 13.2mg 8.8mg 1%
Polyunsaturated fat 0.169g 0.35g 1%
Net carbs 4.2g 28.49g N/A
Sugar 3.93g 2.99g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Fennel
18%
Nutmeg
Minerals Daily Need Coverage Score
18%
Fennel
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 25.85g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $5.8)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.