Flaxseeds vs. Fennel
Nutrition comparison of Flaxseeds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and fennel:
- Both fennel and flaxseeds are high in calcium, dietary fiber and potassium.
- Fennel has signficantly less carbohydrates than flaxseed.
- Fennel has signficantly less saturated fat than flaxseed.
- Fennel has signficantly more Vitamin C than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of iron and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and fennel has 94% less calories than flaxseed - fennel has 31 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to fennel for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Fennel | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 81% |
| Fat | 66% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has signficantly less carbohydrates than flaxseed - fennel has 7.3g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in flaxseeds comprise of 95% dietary fiber and 5% sugar.
dietary fiber
Both fennel and flaxseeds are high in dietary fiber. Flaxseed has 781% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Fennel and flaxseeds contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 13 times more protein than fennel - fennel has 1.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Fennel has signficantly less saturated fat than flaxseed - fennel has 0.09g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than flaxseed - fennel has 12mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than flaxseed - fennel has 48ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Fennel and flaxseeds contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Fennel has 13 times more Vitamin K than flaxseed - fennel has 62.8ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Fennel | |
|---|---|---|
| Thiamin | 1.644 MG | 0.01 MG |
| Riboflavin | 0.161 MG | 0.032 MG |
| Niacin | 3.08 MG | 0.64 MG |
| Pantothenic acid | 0.985 MG | 0.232 MG |
| Vitamin B6 | 0.473 MG | 0.047 MG |
| Folate | 87 UG | 27 UG |
Minerals
calcium
Both fennel and flaxseeds are high in calcium. Flaxseed has 420% more calcium than fennel - fennel has 49mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 685% more iron than fennel - fennel has 0.73mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both fennel and flaxseeds are high in potassium. Flaxseed has 96% more potassium than fennel - fennel has 414mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both flaxseeds and fennel contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Fennel | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 607 UG |
| beta-carotene | ~ | 578 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than fennel per 100 grams.
| Flaxseeds | Fennel | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.169 G |
| Total | 5.91 G | 0.169 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flaxseeds g
()
|
Daily Values (%) |
Fennel g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fennel or flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and fennel has 90% less calories than flaxseed - fennel has 31 calories in 100g and flaxseed has 534 calories.
Does fennel or flaxseeds have more carbohydrates?
By weight, fennel has signficantly fewer carbohydrates than flaxseed - fennel has 7.3g of carbs for 100g and flaxseed has 28.9g of carbohydrates. the carbs in fennel are made of 60% sugar and 40% dietary fiber, whereas the carbs in flaxseeds comprise of 100% dietary fiber and 10% sugar.
Does fennel or flaxseeds contain more calcium?
Both fennel and flaxseeds are high in calcium. Flaxseed has 420% more calcium than fennel - fennel has 49mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does fennel or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 690% more iron than fennel - fennel has 0.73mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does fennel or flaxseeds contain more potassium?
Both fennel and flaxseeds are high in potassium. Flaxseed has 100% more potassium than fennel - fennel has 414mg of potassium in 100 grams and flaxseed has 813mg of potassium.