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  6. Chia seeds vs. Fennel

Chia seeds vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and fennel

  • Fennel has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 125% more than fennel.
  • Chia seeds have 79 times more selenium than fennel. While chia seeds have 55.2µg of selenium, fennel has only 0.7µg.
  • The glycemic index of fennel is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fennel, bulb, raw.

Infographic

Chia seeds vs Fennel 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Fennel
Fennel
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +1187.8%
Contains more IronIron +957.5%
Contains more CopperCopper +1300%
Contains more ZincZinc +2190%
Contains more PhosphorusPhosphorus +1620%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +1325.7%
Contains more SeleniumSelenium +7785.7%
~equal in Potassium ~414mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Fennel
Fennel
7
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +6100%
Contains more Vitamin B2Vitamin B2 +431.3%
Contains more Vitamin B3Vitamin B3 +1279.7%
Contains more FolateFolate +81.5%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin EVitamin E +16%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Fennel DV% diff.
Polyunsaturated fat 23.665g 0.169g 157%
Fiber 34.4g 3.1g 125%
Phosphorus 860mg 50mg 116%
Manganese 2.723mg 0.191mg 110%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.066mg 95%
Iron 7.72mg 0.73mg 87%
Magnesium 335mg 17mg 76%
Calcium 631mg 49mg 58%
Vitamin K 62.8µg 52%
Vitamin B3 8.83mg 0.64mg 51%
Vitamin B1 0.62mg 0.01mg 51%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.2mg 40%
Protein 16.54g 1.24g 31%
Calories 486kcal 31kcal 23%
Saturated fat 3.33g 0.09g 15%
Carbs 42.12g 7.3g 12%
Vitamin C 1.6mg 12mg 12%
Vitamin B2 0.17mg 0.032mg 11%
Folate 49µg 27µg 6%
Monounsaturated fat 2.309g 0.068g 6%
Vitamin B5 0.232mg 5%
Vitamin A 48µg 5%
Vitamin B6 0.047mg 4%
Choline 13.2mg 2%
Sodium 16mg 52mg 2%
Vitamin E 0.5mg 0.58mg 1%
Net carbs 7.72g 4.2g N/A
Potassium 407mg 414mg 0%
Sugar 3.93g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Fennel
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1233.9%
Contains more FatsFats +15270%
Contains more CarbsCarbs +477%
Contains more OtherOther +357.1%
Contains more WaterWater +1455.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +3295.6%
Contains more Poly. FatPolyunsaturated fat +13903%
Contains less Sat. FatSaturated fat -97.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.