Comparing Nutrients in 100 grams Fennel Seed VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Energy	12% 345kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 39.8g	64.7% 24.6g	38g per day for Men 19-50 years
Protein	28.2% 16g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Calcium	120% 1196mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	232% 18.5mg	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	53.4% 1.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.6% 487mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.24% 8.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fennel Seed vs Fenugreek Seed:

• Fennel Seed Spices have 1.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 7 times more Vitamin C than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.3 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Vitamin B2 per 100 g.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fennel Seed vs Fenugreek Seed:

• Fennel Seed Spices have 6.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.8 times more Iron than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fennel Seed Spices have 2.3 times more Fat and 1.6 times more Fiber than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3 times more Saturated Fat and 1.5 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Energy and Carbohydrate per 100 g.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.