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

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

6

Caraway spice

4

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%

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

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

2

Caraway spice

4

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

Contains more Vitamin AVitamin A

+168.9%

~equal in Vitamin C ~21mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.383mg

~equal in Vitamin B2 ~0.379mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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.

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].