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Flax seeds vs. Fennel — In-Depth Nutrition Comparison

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What are the differences between flax seeds and fennel?

  • Flax seeds are higher in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc, yet fennel is higher in vitamin K.
  • Flax seeds' daily need coverage for vitamin B1 is 136% more.
  • Flax seeds have 36 times more selenium than fennel. While flax seeds have 25.4µg of selenium, fennel has only 0.7µg.

We used Seeds, flaxseed and Fennel, bulb, raw types in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +2205.9%
Contains more CalciumCalcium +420.4%
Contains more PotassiumPotassium +96.4%
Contains more IronIron +684.9%
Contains more CopperCopper +1748.5%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +1184%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +1199.5%
Contains more SeleniumSelenium +3528.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Fennel
4
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 +16340%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +381.3%
Contains more Vitamin B5Vitamin B5 +324.6%
Contains more Vitamin B6Vitamin B6 +906.4%
Contains more FolateFolate +222.2%
Contains more CholineCholine +496.2%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.1%
Contains more Vitamin KVitamin K +1360.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
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 +1375%
Contains more FatsFats +20980%
Contains more CarbsCarbs +295.6%
Contains more OtherOther +253.3%
Contains more WaterWater +1196.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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 +10969.1%
Contains more Poly. FatPolyunsaturated fat +16900%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Fennel DV% diff.
Polyunsaturated fat 28.73g 0.169g 190%
Vitamin B1 1.644mg 0.01mg 136%
Copper 1.22mg 0.066mg 128%
Manganese 2.482mg 0.191mg 100%
Fiber 27.3g 3.1g 97%
Magnesium 392mg 17mg 89%
Phosphorus 642mg 50mg 85%
Fats 42.16g 0.2g 65%
Iron 5.73mg 0.73mg 63%
Vitamin K 4.3µg 62.8µg 49%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.2mg 38%
Protein 18.29g 1.24g 34%
Vitamin B6 0.473mg 0.047mg 33%
Calories 534kcal 31kcal 25%
Calcium 255mg 49mg 21%
Monounsaturated fat 7.527g 0.068g 19%
Saturated fat 3.663g 0.09g 16%
Vitamin B3 3.08mg 0.64mg 15%
Vitamin B5 0.985mg 0.232mg 15%
Folate 87µg 27µg 15%
Vitamin C 0.6mg 12mg 13%
Potassium 813mg 414mg 12%
Choline 78.7mg 13.2mg 12%
Vitamin B2 0.161mg 0.032mg 10%
Carbs 28.88g 7.3g 7%
Vitamin A 0µg 48µg 5%
Vitamin E 0.31mg 0.58mg 2%
Sodium 30mg 52mg 1%
Net carbs 1.58g 4.2g N/A
Sugar 1.55g 3.93g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Fennel
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
62%
Flax seeds
23%
Fennel
Minerals Daily Need Coverage Score
191%
Flax seeds
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 22mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 3.573g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $2.8)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.