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

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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.

Fennel seeds

Caraway spice

Contains more Calcium +73.6%

Contains more Iron +14.2%

Contains more Magnesium +49.2%

Contains more Potassium +25.4%

Contains more Copper +17.3%

Contains more Manganese +402.5%

Contains more Phosphorus +16.6%

Contains less Sodium -80.7%

Contains more Zinc +48.6%

Fennel seeds

Caraway spice

Contains more Calcium +73.6%

Contains more Iron +14.2%

Contains more Magnesium +49.2%

Contains more Potassium +25.4%

Contains more Copper +17.3%

Contains more Manganese +402.5%

Contains more Phosphorus +16.6%

Contains less Sodium -80.7%

Contains more Zinc +48.6%

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.

Fennel seeds

Caraway spice

Contains more Vitamin B3 +67.8%

Contains more Vitamin B6 +30.6%

Contains more Vitamin A +168.9%

Equal in Vitamin C - 21

Equal in Vitamin B1 - 0.383

Equal in Vitamin B2 - 0.379

Fennel seeds

Caraway spice

Contains more Vitamin B3 +67.8%

Contains more Vitamin B6 +30.6%

Contains more Vitamin A +168.9%

Equal in Vitamin C - 21

Equal in Vitamin B1 - 0.383

Equal in Vitamin B2 - 0.379

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

Fennel seeds

Caraway spice

Contains more Other +40.2%

Contains more Protein +25.1%

Contains more Water +12%

Equal in Fats - 14.59

Equal in Carbs - 49.9

Fennel seeds

Protein: 15.8 g

Fats: 14.87 g

Carbs: 52.29 g

Water: 8.81 g

Other: 8.23 g

Caraway spice

Protein: 19.77 g

Fats: 14.59 g

Carbs: 49.9 g

Water: 9.87 g

Other: 5.87 g

Contains more Other +40.2%

Contains more Protein +25.1%

Contains more Water +12%

Equal in Fats - 14.59

Equal in Carbs - 49.9

Fat Type Comparison

Fat type breakdown side-by-side comparison

Fennel seeds

Caraway spice

Contains less Saturated Fat -22.6%

Contains more Monounsaturated Fat +39.1%

Contains more Polyunsaturated fat +93.6%

Fennel seeds

Saturated Fat: 0.48 g

Monounsaturated Fat: 9.91 g

Polyunsaturated fat: 1.69 g

Caraway spice

Saturated Fat: 0.62 g

Monounsaturated Fat: 7.125 g

Polyunsaturated fat: 3.272 g

Contains less Saturated Fat -22.6%

Contains more Monounsaturated Fat +39.1%

Contains more Polyunsaturated fat +93.6%

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories 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

40%

Minerals Daily Need Coverage Score

301%

205%

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.