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Fennel seeds vs. Spearmint — In-Depth Nutrition Comparison

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Summary of differences between Fennel seeds and Spearmint

  • Spearmint has less Manganese, Fiber, Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Vitamin B3, and Vitamin B1 than Fennel seeds.
  • Fennel seeds covers your daily need of Manganese 235% more than Spearmint.
  • Fennel seeds have 8 times more Phosphorus than Spearmint. While Fennel seeds have 487mg of Phosphorus, Spearmint has only 60mg.

These are the specific foods used in this comparison Spices, fennel seed and Spearmint, fresh.

Infographic

Fennel seeds vs Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +511.1%
Contains more CalciumCalcium +501%
Contains more PotassiumPotassium +269.9%
Contains more IronIron +56.2%
Contains more CopperCopper +344.6%
Contains more ZincZinc +239.4%
Contains more PhosphorusPhosphorus +711.7%
Contains more ManganeseManganese +484.3%
Contains less SodiumSodium -65.9%
~equal in Selenium ~µg

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin B1Vitamin B1 +423.1%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +538.2%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more Vitamin AVitamin A +2903%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +380.2%
Contains more FatsFats +1937%
Contains more CarbsCarbs +521.8%
Contains more OtherOther +307.4%
Contains more WaterWater +871.1%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +39540%
Contains more Poly. FatPolyunsaturated fat +328.9%
Contains less Sat. FatSaturated Fat -60.2%

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 Spearmint
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel seeds Spearmint Opinion
Calories 345kcal 44kcal Fennel seeds
Protein 15.8g 3.29g Fennel seeds
Fats 14.87g 0.73g Fennel seeds
Vitamin C 21mg 13.3mg Fennel seeds
Net carbs 12.49g 1.61g Fennel seeds
Carbs 52.29g 8.41g Fennel seeds
Magnesium 385mg 63mg Fennel seeds
Calcium 1196mg 199mg Fennel seeds
Potassium 1694mg 458mg Fennel seeds
Iron 18.54mg 11.87mg Fennel seeds
Fiber 39.8g 6.8g Fennel seeds
Copper 1.067mg 0.24mg Fennel seeds
Zinc 3.7mg 1.09mg Fennel seeds
Phosphorus 487mg 60mg Fennel seeds
Sodium 88mg 30mg Spearmint
Vitamin A 135IU 4054IU Spearmint
Vitamin A RAE 7µg 203µg Spearmint
Manganese 6.533mg 1.118mg Fennel seeds
Vitamin B1 0.408mg 0.078mg Fennel seeds
Vitamin B2 0.353mg 0.175mg Fennel seeds
Vitamin B3 6.05mg 0.948mg Fennel seeds
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.47mg 0.158mg Fennel seeds
Folate 105µg Spearmint
Saturated Fat 0.48g 0.191g Spearmint
Monounsaturated Fat 9.91g 0.025g Fennel seeds
Polyunsaturated fat 1.69g 0.394g Fennel seeds
Tryptophan 0.253mg 0.05mg Fennel seeds
Threonine 0.602mg 0.135mg Fennel seeds
Isoleucine 0.695mg 0.135mg Fennel seeds
Leucine 0.996mg 0.247mg Fennel seeds
Lysine 0.758mg 0.141mg Fennel seeds
Methionine 0.301mg 0.046mg Fennel seeds
Phenylalanine 0.647mg 0.168mg Fennel seeds
Valine 0.915mg 0.164mg Fennel seeds
Histidine 0.331mg 0.066mg Fennel seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel seeds Spearmint
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
37%
Fennel seeds
38%
Spearmint
Minerals Daily Need Coverage Score
301%
Fennel seeds
88%
Spearmint

Comparison summary

Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.289g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.