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Fenugreek vs. Caraway spice — In-Depth Nutrition Comparison

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The main differences between Fenugreek and Caraway spice

  • Fenugreek is richer in Iron, Copper, and Vitamin B6, yet Caraway spice is richer in Fiber, Calcium, Phosphorus, Zinc, Vitamin C, Potassium, and Magnesium.
  • Daily need coverage for Iron from Fenugreek is 216% higher.
  • Fenugreek contains 2 times more Vitamin B6 than Caraway spice. Fenugreek contains 0.6mg of Vitamin B6, while Caraway spice contains 0.36mg.

Food types used in this article are Spices, fenugreek seed and Spices, caraway seed.

Infographic

Fenugreek vs Caraway spice 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 184% 207% 119% 609% 303% 150% 243% 2.2% 170% 66%
Contains more IronIron +106.6%
Contains more CopperCopper +22%
Contains more MagnesiumMagnesium +35.1%
Contains more CalciumCalcium +291.5%
Contains more PotassiumPotassium +75.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +92.1%
~equal in Manganese ~1.3mg

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 10% 3.6% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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 70% 22% 50% 0% 96% 87% 68% 0% 83% 0% 0% 7.5% 13%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +470%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +505%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +119.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.379mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 g
Contains more ProteinProtein +16.3%
Contains more CarbsCarbs +16.9%
Contains more FatsFats +127.6%
Contains more WaterWater +11.7%
Contains more OtherOther +72.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 1.46 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
6% 65% 30%
Saturated Fat: Sat. Fat 0.62 g
Monounsaturated Fat: Mono. Fat 7.125 g
Polyunsaturated fat: Poly. Fat 3.272 g
Contains less Sat. FatSaturated Fat -57.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Caraway spice Opinion
Calories 323kcal 333kcal Caraway spice
Protein 23g 19.77g Fenugreek
Fats 6.41g 14.59g Caraway spice
Vitamin C 3mg 21mg Caraway spice
Net carbs 33.75g 11.9g Fenugreek
Carbs 58.35g 49.9g Fenugreek
Magnesium 191mg 258mg Caraway spice
Calcium 176mg 689mg Caraway spice
Potassium 770mg 1351mg Caraway spice
Iron 33.53mg 16.23mg Fenugreek
Sugar 0.64g Fenugreek
Fiber 24.6g 38g Caraway spice
Copper 1.11mg 0.91mg Fenugreek
Zinc 2.5mg 5.5mg Caraway spice
Phosphorus 296mg 568mg Caraway spice
Sodium 67mg 17mg Caraway spice
Vitamin A 60IU 363IU Caraway spice
Vitamin A RAE 3µg 18µg Caraway spice
Vitamin E 2.5mg Caraway spice
Manganese 1.228mg 1.3mg Caraway spice
Selenium 6.3µg 12.1µg Caraway spice
Vitamin B1 0.322mg 0.383mg Caraway spice
Vitamin B2 0.366mg 0.379mg Caraway spice
Vitamin B3 1.64mg 3.606mg Caraway spice
Vitamin B6 0.6mg 0.36mg Fenugreek
Folate 57µg 10µg Fenugreek
Choline 24.7mg Caraway spice
Saturated Fat 1.46g 0.62g Caraway spice
Monounsaturated Fat 7.125g Caraway spice
Polyunsaturated fat 3.272g Caraway spice
Tryptophan 0.391mg 0.244mg Fenugreek
Threonine 0.898mg 0.756mg Fenugreek
Isoleucine 1.241mg 0.826mg Fenugreek
Leucine 1.757mg 1.218mg Fenugreek
Lysine 1.684mg 1.031mg Fenugreek
Methionine 0.338mg 0.361mg Caraway spice
Phenylalanine 1.089mg 0.867mg Fenugreek
Valine 1.102mg 1.037mg Fenugreek
Histidine 0.668mg 0.55mg Fenugreek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Caraway spice
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
30%
Fenugreek
38%
Caraway spice
Minerals Daily Need Coverage Score
228%
Fenugreek
205%
Caraway spice

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Caraway spice
Caraway spice contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Caraway spice
Caraway spice is lower in Saturated Fat (difference - 0.84g)
Which food is lower in glycemic index?
Caraway spice
Caraway spice is lower in glycemic index (difference - 0)
Which food is cheaper?
Caraway spice
Caraway spice is cheaper (difference - $1.6)
Which food is richer in minerals?
Caraway spice
Caraway spice is relatively richer in minerals
Which food is richer in vitamins?
Caraway spice
Caraway spice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
  2. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.