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Nutmeg vs. Fennel seeds — In-Depth Nutrition Comparison

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Summary of differences between Nutmeg and Fennel seeds

  • Nutmeg has less Iron, Manganese, Calcium, Fiber, Magnesium, Potassium, Phosphorus, Vitamin B3, and Vitamin B6 than Fennel seeds.
  • Fennel seeds covers your daily need of Iron 194% more than Nutmeg.
  • Nutmeg has 54 times more Saturated Fat than Fennel seeds. While Nutmeg has 25.94g of Saturated Fat, Fennel seeds have only 0.48g.

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

Infographic

Nutmeg vs Fennel seeds 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.
Contains less Sodium -81.8%
Contains more Calcium +550%
Contains more Iron +509.9%
Contains more Magnesium +110.4%
Contains more Phosphorus +128.6%
Contains more Potassium +384%
Contains more Zinc +72.1%
Contains more Manganese +125.3%
Equal in Copper - 1.067
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 359% 696% 275% 209% 150% 12% 101% 356% 853% 0%
Contains less Sodium -81.8%
Contains more Calcium +550%
Contains more Iron +509.9%
Contains more Magnesium +110.4%
Contains more Phosphorus +128.6%
Contains more Potassium +384%
Contains more Zinc +72.1%
Contains more Manganese +125.3%
Equal in Copper - 1.067

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.
Nutmeg
4
:
Contains more Vitamin A +32.4%
Contains more Vitamin C +600%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +519.3%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +193.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 0% 0% 70% 102% 82% 114% 0% 109% 0% 0% 0% 0%
Contains more Vitamin A +32.4%
Contains more Vitamin C +600%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +519.3%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +193.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +144.2%
Contains more Protein +170.5%
Contains more Water +41.4%
Contains more Other +253.2%
Equal in Carbs - 52.29
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
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
Contains more Fats +144.2%
Contains more Protein +170.5%
Contains more Water +41.4%
Contains more Other +253.2%
Equal in Carbs - 52.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +207.8%
Contains more Polyunsaturated fat +382.9%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
4% 82% 14%
Saturated Fat: 0.48 g
Monounsaturated Fat: 9.91 g
Polyunsaturated fat: 1.69 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +207.8%
Contains more Polyunsaturated fat +382.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Fennel seeds Opinion
Net carbs 28.49g 12.49g Nutmeg
Protein 5.84g 15.8g Fennel seeds
Fats 36.31g 14.87g Nutmeg
Carbs 49.29g 52.29g Fennel seeds
Calories 525kcal 345kcal Nutmeg
Sugar 2.99g Fennel seeds
Fiber 20.8g 39.8g Fennel seeds
Calcium 184mg 1196mg Fennel seeds
Iron 3.04mg 18.54mg Fennel seeds
Magnesium 183mg 385mg Fennel seeds
Phosphorus 213mg 487mg Fennel seeds
Potassium 350mg 1694mg Fennel seeds
Sodium 16mg 88mg Nutmeg
Zinc 2.15mg 3.7mg Fennel seeds
Copper 1.027mg 1.067mg Fennel seeds
Manganese 2.9mg 6.533mg Fennel seeds
Selenium 1.6µg Nutmeg
Vitamin A 102IU 135IU Fennel seeds
Vitamin A RAE 5µg 7µg Fennel seeds
Vitamin C 3mg 21mg Fennel seeds
Vitamin B1 0.346mg 0.408mg Fennel seeds
Vitamin B2 0.057mg 0.353mg Fennel seeds
Vitamin B3 1.299mg 6.05mg Fennel seeds
Vitamin B6 0.16mg 0.47mg Fennel seeds
Folate 76µg Nutmeg
Choline 8.8mg Nutmeg
Tryptophan 0.253mg Fennel seeds
Threonine 0.602mg Fennel seeds
Isoleucine 0.695mg Fennel seeds
Leucine 0.996mg Fennel seeds
Lysine 0.758mg Fennel seeds
Methionine 0.301mg Fennel seeds
Phenylalanine 0.647mg Fennel seeds
Valine 0.915mg Fennel seeds
Histidine 0.331mg Fennel seeds
Saturated Fat 25.94g 0.48g Fennel seeds
Monounsaturated Fat 3.22g 9.91g Fennel seeds
Polyunsaturated fat 0.35g 1.69g Fennel seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Fennel seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Nutmeg
37%
Fennel seeds
Minerals Daily Need Coverage Score
121%
Nutmeg
301%
Fennel seeds

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 72mg)
Which food is lower in Sugar?
Fennel seeds
Fennel seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 25.46g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $6)
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 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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Fennel seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/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.