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  6. Fennel seeds vs. Nutmeg

Fennel seeds vs. Nutmeg — In-Depth Nutrition Comparison

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Summary of differences between fennel seeds and nutmeg

  • Fennel seeds have more iron, manganese, calcium, fiber, magnesium, potassium, phosphorus, and vitamin B3; however, nutmeg is higher in fats.
  • Fennel seeds cover your daily need for iron 194% more than nutmeg.
  • Fennel seeds have 7 times more calcium than nutmeg. While fennel seeds have 1196mg of calcium, nutmeg has only 184mg.
  • Fennel seeds have less saturated fat.

These are the specific foods used in this comparison Spices, fennel seed and Spices, nutmeg, ground.

Infographic

Fennel seeds vs Nutmeg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Nutmeg
Nutmeg
2
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 MagnesiumMagnesium +110.4%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +384%
Contains more IronIron +509.9%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +125.3%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +∞%
~equal in Copper ~1.027mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 2.3% 0% 102% 81% 113% 0% 108% 0% 0% 0%
Nutmeg
Nutmeg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +519.3%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B6Vitamin B6 +193.8%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fennel seeds Nutmeg DV% diff.
Iron 18.54mg 3.04mg 194%
Manganese 6.533mg 2.9mg 158%
Saturated fat 0.48g 25.94g 116%
Calcium 1196mg 184mg 101%
Fiber 39.8g 20.8g 76%
Magnesium 385mg 183mg 48%
Potassium 1694mg 350mg 40%
Phosphorus 487mg 213mg 39%
Fats 14.87g 36.31g 33%
Vitamin B3 6.05mg 1.299mg 30%
Vitamin B6 0.47mg 0.16mg 24%
Vitamin B2 0.353mg 0.057mg 23%
Protein 15.8g 5.84g 20%
Vitamin C 21mg 3mg 20%
Folate 76µg 19%
Monounsaturated fat 9.91g 3.22g 17%
Zinc 3.7mg 2.15mg 14%
Calories 345kcal 525kcal 9%
Polyunsaturated fat 1.69g 0.35g 9%
Vitamin B1 0.408mg 0.346mg 5%
Copper 1.067mg 1.027mg 4%
Sodium 88mg 16mg 3%
Selenium 1.6µg 3%
Choline 8.8mg 2%
Carbs 52.29g 49.29g 1%
Protein per 100 calories 4.6g 1.1g N/A
Calories per 10 g protein 218kcal 899kcal N/A
Weight per 100 calories 29g 19g N/A
Unsaturated / Saturated Fat ratio 24 0.14 N/A
Net carbs 12.49g 28.49g N/A
Sugar 2.99g N/A
Vitamin A 7µg 5µg 0%
Tryptophan 0.253mg 0%
Threonine 0.602mg 0%
Isoleucine 0.695mg 0%
Leucine 0.996mg 0%
Lysine 0.758mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.647mg 0%
Valine 0.915mg 0%
Histidine 0.331mg 0%

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
Nutmeg
Nutmeg
1
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 ProteinProtein +170.5%
Contains more WaterWater +41.4%
Contains more FatsFats +144.2%
~equal in Carbs ~49.29g

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
Nutmeg
Nutmeg
0
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 -98.1%
Contains more Mono. FatMonounsaturated fat +207.8%
Contains more Poly. FatPolyunsaturated fat +382.9%

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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. 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.