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Onion powder vs. Fennel seeds — In-Depth Nutrition Comparison

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The main differences between Onion powder and Fennel seeds

  • Fennel seeds are richer than Onion powder in Manganese, Iron, Fiber, Calcium, Magnesium, Copper, Vitamin B3, Phosphorus, Vitamin B2, and Potassium.
  • Daily need coverage for Manganese from Fennel seeds is 228% higher.

Food types used in this article are Spices, onion powder and Spices, fennel seed.

Infographic

Onion powder 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 -17%
Contains more Calcium +211.5%
Contains more Iron +375.4%
Contains more Magnesium +240.7%
Contains more Phosphorus +51.2%
Contains more Potassium +72%
Contains more Copper +80.8%
Contains more Manganese +402.5%
Equal in Zinc - 3.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 146% 81% 138% 87% 9.5% 110% 197% 170% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 359% 695% 275% 209% 149% 11% 101% 356% 852% 0%
Contains less Sodium -17%
Contains more Calcium +211.5%
Contains more Iron +375.4%
Contains more Magnesium +240.7%
Contains more Phosphorus +51.2%
Contains more Potassium +72%
Contains more Copper +80.8%
Contains more Manganese +402.5%
Equal in Zinc - 3.7

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.
:
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +52.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +341.3%
Contains more Vitamin B3 +1784.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5.4% 0% 78% 114% 18% 6% 44% 166% 48% 0% 21% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.1% 0% 0% 70% 102% 81% 113% 0% 108% 0% 0% 0% 0%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +52.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +341.3%
Contains more Vitamin B3 +1784.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +51.3%
Contains more Protein +51.8%
Contains more Fats +1329.8%
Contains more Water +63.5%
Contains more Other +103.7%
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 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 Carbs +51.3%
Contains more Protein +51.8%
Contains more Fats +1329.8%
Contains more Water +63.5%
Contains more Other +103.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +4805.9%
Contains more Polyunsaturated fat +445.2%
30% 28% 42%
Saturated Fat: 0.219 g
Monounsaturated Fat: 0.202 g
Polyunsaturated fat: 0.31 g
4% 82% 14%
Saturated Fat: 0.48 g
Monounsaturated Fat: 9.91 g
Polyunsaturated fat: 1.69 g
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +4805.9%
Contains more Polyunsaturated fat +445.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion powder Fennel seeds Opinion
Net carbs 63.92g 12.49g Onion powder
Protein 10.41g 15.8g Fennel seeds
Fats 1.04g 14.87g Fennel seeds
Carbs 79.12g 52.29g Onion powder
Calories 341kcal 345kcal Fennel seeds
Fructose 1.67g Onion powder
Sugar 6.63g Fennel seeds
Fiber 15.2g 39.8g Fennel seeds
Calcium 384mg 1196mg Fennel seeds
Iron 3.9mg 18.54mg Fennel seeds
Magnesium 113mg 385mg Fennel seeds
Phosphorus 322mg 487mg Fennel seeds
Potassium 985mg 1694mg Fennel seeds
Sodium 73mg 88mg Onion powder
Zinc 4.05mg 3.7mg Onion powder
Copper 0.59mg 1.067mg Fennel seeds
Manganese 1.3mg 6.533mg Fennel seeds
Selenium 14.3µg Onion powder
Vitamin A 0IU 135IU Fennel seeds
Vitamin A RAE 0µg 7µg Fennel seeds
Vitamin E 0.27mg Onion powder
Vitamin C 23.4mg 21mg Onion powder
Vitamin B1 0.457mg 0.408mg Onion powder
Vitamin B2 0.08mg 0.353mg Fennel seeds
Vitamin B3 0.321mg 6.05mg Fennel seeds
Vitamin B5 0.732mg Onion powder
Vitamin B6 0.718mg 0.47mg Onion powder
Folate 64µg Onion powder
Choline 39mg Onion powder
Vitamin K 4.1µg Onion powder
Tryptophan 0.06mg 0.253mg Fennel seeds
Threonine 0.14mg 0.602mg Fennel seeds
Isoleucine 0.14mg 0.695mg Fennel seeds
Leucine 0.22mg 0.996mg Fennel seeds
Lysine 0.49mg 0.758mg Fennel seeds
Methionine 0.09mg 0.301mg Fennel seeds
Phenylalanine 0.28mg 0.647mg Fennel seeds
Valine 0.17mg 0.915mg Fennel seeds
Histidine 0.16mg 0.331mg Fennel seeds
Saturated Fat 0.219g 0.48g Onion powder
Monounsaturated Fat 0.202g 9.91g Fennel seeds
Polyunsaturated fat 0.31g 1.69g Fennel seeds
Omega-3 - ALA 0.015g Onion powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion powder Fennel seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Onion powder
37%
Fennel seeds
Minerals Daily Need Coverage Score
113%
Onion powder
301%
Fennel seeds

Comparison summary

Which food contains less Sodium?
Onion powder
Onion powder contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Onion powder
Onion powder is lower in Saturated Fat (difference - 0.261g)
Which food is richer in vitamins?
Onion powder
Onion powder is relatively richer in vitamins
Which food is lower in Sugar?
Fennel seeds
Fennel seeds is lower in Sugar (difference - 6.63g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.