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Fennel seeds vs. Mustard — In-Depth Nutrition Comparison

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The main differences between Fennel seeds and Mustard

  • Fennel seeds are richer than Mustard in Manganese, Iron, Fiber, Calcium, Copper, Magnesium, Phosphorus, Potassium, and Vitamin B3.
  • Daily need coverage for Manganese from Fennel seeds is 266% higher.
  • Fennel seeds contain 19 times more Calcium than Mustard. Fennel seeds contain 1196mg of Calcium, while Mustard contains 63mg.
  • Fennel seeds contain less Sodium.

Food types used in this article are Spices, fennel seed and Mustard, prepared, yellow.

Infographic

Fennel seeds vs Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 275% 359% 149% 695% 356% 101% 209% 11% 852% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +702.1%
Contains more CalciumCalcium +1798.4%
Contains more PotassiumPotassium +1014.5%
Contains more IronIron +1051.6%
Contains more CopperCopper +1341.9%
Contains more ZincZinc +478.1%
Contains more PhosphorusPhosphorus +350.9%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +1448.1%

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.
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 70% 8.1% 0% 0% 102% 81% 113% 0% 108% 0% 0% 0% 0%
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 1% 6.5% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin AVitamin A +23.9%
Contains more Vitamin B1Vitamin B1 +130.5%
Contains more Vitamin B2Vitamin B2 +404.3%
Contains more Vitamin B3Vitamin B3 +970.8%
Contains more Vitamin B6Vitamin B6 +571.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 15% 52% 9% 8%
Protein: 15.8 g
Fats: 14.87 g
Carbs: 52.29 g
Water: 8.81 g
Other: 8.23 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +322.5%
Contains more FatsFats +345.2%
Contains more CarbsCarbs +796.9%
Contains more OtherOther +144.2%
Contains more WaterWater +850.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 82% 14%
Saturated Fat: Sat. Fat 0.48 g
Monounsaturated Fat: Mono. Fat 9.91 g
Polyunsaturated fat: Poly. Fat 1.69 g
7% 69% 24%
Saturated Fat: Sat. Fat 0.214 g
Monounsaturated Fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated Fat +354.2%
Contains more Poly. FatPolyunsaturated fat +118.3%
Contains less Sat. FatSaturated Fat -55.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel seeds Mustard Opinion
Calories 345kcal 60kcal Fennel seeds
Protein 15.8g 3.74g Fennel seeds
Fats 14.87g 3.34g Fennel seeds
Vitamin C 21mg 0.3mg Fennel seeds
Net carbs 12.49g 1.83g Fennel seeds
Carbs 52.29g 5.83g Fennel seeds
Magnesium 385mg 48mg Fennel seeds
Calcium 1196mg 63mg Fennel seeds
Potassium 1694mg 152mg Fennel seeds
Iron 18.54mg 1.61mg Fennel seeds
Sugar 0.92g Fennel seeds
Fiber 39.8g 4g Fennel seeds
Copper 1.067mg 0.074mg Fennel seeds
Zinc 3.7mg 0.64mg Fennel seeds
Starch 0.64g Mustard
Phosphorus 487mg 108mg Fennel seeds
Sodium 88mg 1104mg Fennel seeds
Vitamin A 135IU 109IU Fennel seeds
Vitamin A RAE 7µg 5µg Fennel seeds
Vitamin E 0.36mg Mustard
Manganese 6.533mg 0.422mg Fennel seeds
Selenium 33.5µg Mustard
Vitamin B1 0.408mg 0.177mg Fennel seeds
Vitamin B2 0.353mg 0.07mg Fennel seeds
Vitamin B3 6.05mg 0.565mg Fennel seeds
Vitamin B5 0.254mg Mustard
Vitamin B6 0.47mg 0.07mg Fennel seeds
Vitamin K 1.4µg Mustard
Folate 7µg Mustard
Trans Fat 0.009g Fennel seeds
Choline 22.4mg Mustard
Saturated Fat 0.48g 0.214g Mustard
Monounsaturated Fat 9.91g 2.182g Fennel seeds
Polyunsaturated fat 1.69g 0.774g Fennel seeds
Tryptophan 0.253mg 0.009mg Fennel seeds
Threonine 0.602mg 0.167mg Fennel seeds
Isoleucine 0.695mg 0.146mg Fennel seeds
Leucine 0.996mg 0.292mg Fennel seeds
Lysine 0.758mg 0.264mg Fennel seeds
Methionine 0.301mg 0.076mg Fennel seeds
Phenylalanine 0.647mg 0.161mg Fennel seeds
Valine 0.915mg 0.189mg Fennel seeds
Histidine 0.331mg 0.119mg Fennel seeds
Fructose 0.23g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel seeds Mustard
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
37%
Fennel seeds
11%
Mustard
Minerals Daily Need Coverage Score
301%
Fennel seeds
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.266g)
Which food is lower in Sugar?
Fennel seeds
Fennel seeds is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Fennel seeds
Fennel seeds contains less Sodium (difference - 1016mg)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $2.1)
Which food is richer in minerals?
Fennel seeds
Fennel seeds is relatively richer in minerals
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.