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Fenugreek vs. Saffron — In-Depth Nutrition Comparison

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What are the main differences between fenugreek and saffron?

  • Fenugreek is richer in iron, copper, fiber, vitamin B1, and zinc, while saffron is higher in manganese, vitamin C, vitamin B6, potassium, and magnesium.
  • Saffron's daily need coverage for manganese is 1182% higher.
  • Saffron has 6 times less fiber than fenugreek. Fenugreek has 24.6g of fiber, while saffron has 3.9g.
  • Saffron has a higher glycemic index (70) than fenugreek (0).

We used Spices, fenugreek seed and Spices, saffron types in this comparison.

Infographic

Fenugreek vs Saffron infographic
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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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CalciumCalcium +58.6%
Contains more IronIron +202.1%
Contains more CopperCopper +238.4%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +17.5%
Contains less SodiumSodium -54.7%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +38.2%
Contains more PotassiumPotassium +123.9%
Contains more ManganeseManganese +2213.4%

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% 1% 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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin CVitamin C +2593.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more FolateFolate +63.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fenugreek Saffron DV% diff.
Manganese 1.228mg 28.408mg 1182%
Iron 33.53mg 11.1mg 280%
Copper 1.11mg 0.328mg 87%
Vitamin C 3mg 80.8mg 86%
Fiber 24.6g 3.9g 83%
Vitamin B6 0.6mg 1.01mg 32%
Potassium 770mg 1724mg 28%
Protein 23g 11.43g 23%
Vitamin B1 0.322mg 0.115mg 17%
Magnesium 191mg 264mg 17%
Polyunsaturated fat 2.067g 14%
Zinc 2.5mg 1.09mg 13%
Folate 57µg 93µg 9%
Vitamin B2 0.366mg 0.267mg 8%
Calcium 176mg 111mg 7%
Phosphorus 296mg 252mg 6%
Sodium 67mg 148mg 4%
Vitamin A 3µg 27µg 3%
Carbs 58.35g 65.37g 2%
Monounsaturated fat 0.429g 1%
Saturated fat 1.46g 1.586g 1%
Calories 323kcal 310kcal 1%
Vitamin B3 1.64mg 1.46mg 1%
Selenium 6.3µg 5.6µg 1%
Fats 6.41g 5.85g 1%
Net carbs 33.75g 61.47g N/A
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%
Omega-3 - DPA 0.006g N/A

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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +101.2%
Contains more CarbsCarbs +12%
Contains more WaterWater +34.6%
Contains more OtherOther +60.3%
~equal in Fats ~5.85g

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
~equal in Saturated fat ~1.586g

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
  2. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.