Fenugreek vs Fennel - Health impact and Nutrition Comparison

Summary

Fenugreek contains more vitamins, minerals, protein, fewer sugars than fennel. On the other hand, fennel has lower sodium, saturated fat and is cheaper. Fenugreek contains 13 times more iron and 30 times more Vitamin B1 than fennel.

Introduction

The main goal of this article is to compare two herbs; fenugreek and fennel. We will discuss their nutritional profiles and their impact on human health. Fenugreek and fennel are different in appearance and taste. The fenugreek seed is a legume, while fennel seeds come from the fennel plant.

Varieties

Fenugreek is also known as methi, a culinary herb used for flavor. It belongs to the Fabaceae family and is cultivated worldwide. Fenugreek is native to the Mediterranean region and Asia. The taste is bitter when eaten raw and sweet and flavorful when it is cooked. Fennel is a flowering plant belonging to the Apiaceae family. It is also native to the Mediterranean region but cultivates in many parts of the world. Raw fennel has a mild licorice flavor, but when it is cooked, the taste becomes more delicate [1] [2].

Uses

Fenugreek is mainly used as an ingredient in Indian cuisine. In Indian subcontinent usually uses yellow or amber-colored fenugreek seeds. It is used in vegetable dishes, dal, pickles, and spice mixes. Florence fennel is one of the main herbs that is used in absinthe. The bulb and fruits of the fennel are used in salads, garnishes, or as flavor sauces.

Nutrition

You can find various charts and infographics on the bottom of our page that visually show the nutritional profile of fennel and fenugreek.

Micronutrients

Generally, fenugreek is richer in micronutrients than fennel. It contains more fats, carbs, protein, and fiber. Moreover, fenugreek contains less sugar than fennel. On the other hand, fennel has less saturated fat. Both contain no cholesterol [3].

Calories

Fenugreek has more calories than fennel. Its calories amount is ten times higher. Fenugreek has 323 calories per 100 g, whereas fennel has 31 calories per 100 g.

Minerals

Overall, fenugreek is richer in minerals than fennel. It contains 13 times more iron, three times more calcium, and ten times more magnesium. The levels of copper, zinc, and phosphorus are also higher in fenugreek. Nonetheless, the fennel 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Fenugreek

7

:

1

Fennel

Contains more Calcium +259.2%

Contains more Iron +4493.2%

Contains more Magnesium +1023.5%

Contains more Phosphorus +492%

Contains more Potassium +86%

Contains more Zinc +1150%

Contains more Copper +1581.8%

Contains less Sodium -22.4%

Fenugreek

Fennel

Contains more Calcium +259.2%

Contains more Iron +4493.2%

Contains more Magnesium +1023.5%

Contains more Phosphorus +492%

Contains more Potassium +86%

Contains more Zinc +1150%

Contains more Copper +1581.8%

Contains less Sodium -22.4%

Potassium

Potassium is an essential mineral, which helps muscles work and lowers the risk of kidney stones. Our body cannot produce potassium; it comes from the food we eat. In this case, fenugreek has a higher potassium amount. It contains 770 mg per 100 g, whereas fennel has 414 mg per 100 g [3] [4].

Vitamins

The vitamin content of fenugreek is higher than that of fennel. This herb contains 30 times more Vitamin B1, ten times more Vitamin B2, and 11 times more Vitamin B6 than fennel. The amount of Vitamin B3 and Folate is also higher. On the other hand, fennel contains more Vitamin C and Vitamin A. The amount of this Vitamin C is three times higher in fennel. Both nuts contain no Vitamin K and Vitamin D [3] [4].

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Fenugreek

5

:

5

Fennel

Contains more Vitamin B1 +3120%

Contains more Vitamin B2 +1043.8%

Contains more Vitamin B3 +156.3%

Contains more Vitamin B6 +1176.6%

Contains more Folate +111.1%

Contains more Vitamin A +1505%

Contains more Vitamin C +300%

Fenugreek

Fennel

Contains more Vitamin B1 +3120%

Contains more Vitamin B2 +1043.8%

Contains more Vitamin B3 +156.3%

Contains more Vitamin B6 +1176.6%

Contains more Folate +111.1%

Contains more Vitamin A +1505%

Contains more Vitamin C +300%

Glycemic Index

The glycemic index is a value assigned to foods based on how those foods cause increases in blood glucose levels. The difference between the glycemic indexes of these herbs is enormous. The estimated glycemic index of fenugreek is 0, whereas the glycemic index of fennel is about 45.

Health Benefits

Diabetes

Fenugreek has properties that may affect both types 1 and 2 diabetes; moreover, it may increase general carb tolerance [5]. According to one study, people who took 100 grams of fenugreek within ten days experienced better blood sugar levels [6]. These benefits are connected to the high fiber level of fenugreek, powerful effects seen when fenugreek was used in whole powder or seeds. Nevertheless, studies show that this herb has a role in improving insulin function [7].

Cancer

Fennel has potent antioxidants, such as Vitamin C and Vitamin A, that may help protect cells against damage from free radicals. Besides, fennel contains folate that can play a role in DNA synthesis and repair, which helps prevent cancer cells from formatting [8]. According to studies, fennel contains limonene, which may help reduce the risk of oxidative stress and has been shown to protect rat cells from damage caused by certain chronic diseases [9].

Weight Loss

Dietary fiber is an essential factor in weight management, which helps people feel full longer. Besides, fenugreek contains vitamin B-6, which plays an essential role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. Overall, fenugreek contains more calories than fennel and has more fats and carbs. Fennel is more acceptable in low calories, fats, or carbs diets. However, people usually use these herbs in minimal quantities, so calories will not matter [10].

Cardiovascular Health

Phytonutrient content in fennel and fenugreek, such as fiber, folate, Vitamin B6, can support heart health. These herbs also contain nutrients like magnesium and calcium, which play an essential role in keeping your heart healthy. According to one study, people who took 4069 mg of potassium daily had a 49.8 percent lower risk of heart disease, while those who consumed 1793 mg potassium had a higher percent [11]. In another study, fiber has been associated with heart disease reduction. Daily 7 grams of fiber intake decreased the risk by 9% [12].

Hormones levels

One of the main reasons men use fenugreek is that this herb may boost testosterone. It has beneficial effects, such as increasing libido. According to one study, 30 men took 600 mg of fenugreek extract. Results show that most participants reported increased strength and improved sexual function [13]. On the other hand, fennel seeds are a good source of phytoestrogens, which may help with hormonal balance in women. Using fennel tea daily can reduce hormonal issue risks, such as polycystic ovaries and hyperthyroidism [14].

Inflammation

According to the mice study, fenugreek extract has anti-inflammation effects. These effects are connected to the high level of antioxidants in fenugreek, such as flavonoids. However, more research is needed in humans [15]. Fennel has an essential nutrient, which is called choline. This nutrient is similar to Vitamin B and can help sleep, muscle movement and reduce chronic inflammation [16].

Bone health

The vitamin and mineral content in fenugreek is essential in building and maintaining bone structure. According to studies, food that contains high levels of magnesium may help in strengthening bones. Besides, iron and zinc are crucial for the production and maturation of collagen. Fenugreek is a good source of these minerals, preventing bone‐related disorders such as osteoporosis [17].

Downsides and Risks

Both herbs are safe for health if consumed in fewer doses. However, side effects of fenugreek include diarrhea and indigestion. The side effects of fennel may include sun sensitivity and a mild increase in menstrual flow [18] [19].

Allergy

Fenugreek allergy occurs mainly due to a primary allergy to peanuts. The symptoms usually include swelling in the throat and mouth, difficulty breathing, and severe asthma. People who have an allergy to peach, celery, or carrot may have an allergy to fennel. The symptoms include vomiting, hives, and rash [18] [19].

References

1. http://www.isss.ind.in/userfiles/file/2019%20new/Untitled-3.pdf
2. http://inconnate.com/Download/Fenugreek/document3.pdf
3. https://www.sciencedirect.com/science/article/pii/S1319562X15002107
4. https://core.ac.uk/download/pdf/18313545.pdf
5. https://pubmed.ncbi.nlm.nih.gov/3286242/
6. https://pubmed.ncbi.nlm.nih.gov/2194788/
7. https://pubmed.ncbi.nlm.nih.gov/19857068/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/
9. https://pubmed.ncbi.nlm.nih.gov/28260017/
10. https://pubmed.ncbi.nlm.nih.gov/19353539/
11. https://pubmed.ncbi.nlm.nih.gov/21403995/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422/
13. https://pubmed.ncbi.nlm.nih.gov/21312304/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5909942/
15. https://pubmed.ncbi.nlm.nih.gov/19051589/
16. https://pubmed.ncbi.nlm.nih.gov/31368565/
17. https://pubmed.ncbi.nlm.nih.gov/25010626/
18. https://pubmed.ncbi.nlm.nih.gov/23210484/
19. https://pubmed.ncbi.nlm.nih.gov/9087156/