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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 cover your daily need for 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.
Nutmeg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +110.4%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +384%
Contains more IronIron +509.9%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +125.3%
~equal in Copper ~1.067mg

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
2
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% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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% 2.3% 0% 0% 102% 81% 113% 0% 108% 0% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +519.3%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B6Vitamin B6 +193.8%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
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 FatsFats +144.2%
Contains more ProteinProtein +170.5%
Contains more WaterWater +41.4%
Contains more OtherOther +253.2%
~equal in Carbs ~52.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
4% 82% 14%
Saturated fat: Sat. Fat 0.48 g
Monounsaturated fat: Mono. Fat 9.91 g
Polyunsaturated fat: Poly. Fat 1.69 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +207.8%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Iron 3.04mg 18.54mg 194%
Manganese 2.9mg 6.533mg 158%
Saturated fat 25.94g 0.48g 116%
Calcium 184mg 1196mg 101%
Fiber 20.8g 39.8g 76%
Magnesium 183mg 385mg 48%
Potassium 350mg 1694mg 40%
Phosphorus 213mg 487mg 39%
Fats 36.31g 14.87g 33%
Vitamin B3 1.299mg 6.05mg 30%
Vitamin B6 0.16mg 0.47mg 24%
Vitamin B2 0.057mg 0.353mg 23%
Protein 5.84g 15.8g 20%
Vitamin C 3mg 21mg 20%
Folate 76µg 19%
Monounsaturated fat 3.22g 9.91g 17%
Zinc 2.15mg 3.7mg 14%
Polyunsaturated fat 0.35g 1.69g 9%
Calories 525kcal 345kcal 9%
Vitamin B1 0.346mg 0.408mg 5%
Copper 1.027mg 1.067mg 4%
Selenium 1.6µg 3%
Sodium 16mg 88mg 3%
Choline 8.8mg 2%
Carbs 49.29g 52.29g 1%
Net carbs 28.49g 12.49g N/A
Sugar 2.99g N/A
Vitamin A 5µg 7µg 0%
Tryptophan 0.253mg 0%
Threonine 0.602mg 0%
Isoleucine 0.695mg 0%
Leucine 0.996mg 0%
Lysine 0.758mg 0%
Methionine 0.301mg 0%
Phenylalanine 0.647mg 0%
Valine 0.915mg 0%
Histidine 0.331mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Fennel seeds
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
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.