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Saffron vs. Fennel seeds — In-Depth Nutrition Comparison

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A recap on differences between Saffron and Fennel seeds

  • Saffron is higher in Manganese, Vitamin C, and Vitamin B6, yet Fennel seeds are higher in Fiber, Calcium, Iron, Copper, Phosphorus, Magnesium, and Vitamin B3.
  • Saffron covers your daily Manganese needs 951% more than Fennel seeds.
  • Saffron contains 4 times more Vitamin C than Fennel seeds. While Saffron contains 80.8mg of Vitamin C, Fennel seeds contain only 21mg.

Food varieties used in this article are Spices, saffron and Spices, fennel seed.

Infographic

Saffron 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.
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%
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 more ManganeseManganese +334.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +45.8%
Contains more CalciumCalcium +977.5%
Contains more IronIron +67%
Contains more CopperCopper +225.3%
Contains more ZincZinc +239.4%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -40.5%
~equal in Potassium ~1694mg

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 269% 32% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 70% 8.1% 0% 0% 102% 81% 113% 0% 108% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +284.8%
Contains more Vitamin AVitamin A +292.6%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +254.8%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B3Vitamin B3 +314.4%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +25%
Contains more WaterWater +35.1%
Contains more ProteinProtein +38.2%
Contains more FatsFats +154.2%
Contains more OtherOther +51%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 more Poly. FatPolyunsaturated fat +22.3%
Contains less Sat. FatSaturated Fat -69.7%
Contains more Mono. FatMonounsaturated Fat +2210%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Fennel seeds Opinion
Calories 310kcal 345kcal Fennel seeds
Protein 11.43g 15.8g Fennel seeds
Fats 5.85g 14.87g Fennel seeds
Vitamin C 80.8mg 21mg Saffron
Net carbs 61.47g 12.49g Saffron
Carbs 65.37g 52.29g Saffron
Magnesium 264mg 385mg Fennel seeds
Calcium 111mg 1196mg Fennel seeds
Potassium 1724mg 1694mg Saffron
Iron 11.1mg 18.54mg Fennel seeds
Fiber 3.9g 39.8g Fennel seeds
Copper 0.328mg 1.067mg Fennel seeds
Zinc 1.09mg 3.7mg Fennel seeds
Phosphorus 252mg 487mg Fennel seeds
Sodium 148mg 88mg Fennel seeds
Vitamin A 530IU 135IU Saffron
Vitamin A RAE 27µg 7µg Saffron
Manganese 28.408mg 6.533mg Saffron
Selenium 5.6µg Saffron
Vitamin B1 0.115mg 0.408mg Fennel seeds
Vitamin B2 0.267mg 0.353mg Fennel seeds
Vitamin B3 1.46mg 6.05mg Fennel seeds
Vitamin B6 1.01mg 0.47mg Saffron
Folate 93µg Saffron
Saturated Fat 1.586g 0.48g Fennel seeds
Monounsaturated Fat 0.429g 9.91g Fennel seeds
Polyunsaturated fat 2.067g 1.69g Saffron
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
Omega-3 - DPA 0.006g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
56%
Saffron
37%
Fennel seeds
Minerals Daily Need Coverage Score
479%
Saffron
301%
Fennel seeds

Comparison summary

Which food contains less Sodium?
Fennel seeds
Fennel seeds contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 1.106g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 70)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.