Chia Seeds vs. Fennel
Nutrition comparison of Chia Seeds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and fennel:
- Both fennel and chia seeds are high in calcium, dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, fennel contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
- Fennel has 36 times less saturated fat than chia seed.
- Fennel has signficantly more Vitamin C than chia seed.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and fennel has 94% less calories than chia seed - fennel has 31 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to fennel for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Fennel | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 33% | 81% |
| Fat | 54% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and fennel has 83% less carbohydrates than chia seed - fennel has 7.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both fennel and chia seeds are high in dietary fiber. Chia seed has 10 times more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 12 times more protein than fennel - fennel has 1.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Fennel has 36 times less saturated fat than chia seed - fennel has 0.09g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and fennel are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and fennel does not contain significant amounts.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than chia seed - fennel has 12mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than chia seed - fennel has 48ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Fennel and chia seeds contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Fennel has more Vitamin K than chia seed - fennel has 62.8ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, fennel contains more pantothenic acid and Vitamin B6. Both chia seeds and fennel contain significant amounts of folate.
| Chia Seeds | Fennel | |
|---|---|---|
| Thiamin | 0.62 MG | 0.01 MG |
| Riboflavin | 0.17 MG | 0.032 MG |
| Niacin | 8.83 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | 49 UG | 27 UG |
Minerals
calcium
Both fennel and chia seeds are high in calcium. Chia seed has 11 times more calcium than fennel - fennel has 49mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 958% more iron than fennel - fennel has 0.73mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both fennel and chia seeds are high in potassium. Fennel is very similar to chia seed for potassium - fennel has 414mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than fennel per 100 grams.
| Chia Seeds | Fennel | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.169 G |
| Total | 5.928 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.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Fennel (Fennel, bulb, raw) .
Chia Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fennel or chia seeds contain more calories in 100 grams?Chia seed is high in calories and fennel has 90% less calories than chia seed - fennel has 31 calories in 100g and chia seed has 486 calories.
Does fennel or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and fennel has 80% fewer carbohydrates than chia seed - fennel has 7.3g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does fennel or chia seeds contain more calcium?
Both fennel and chia seeds are high in calcium. Chia seed has 11 times more calcium than fennel - fennel has 49mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does fennel or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 960% more iron than fennel - fennel has 0.73mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does fennel or chia seeds contain more potassium?
Both fennel and chia seeds are high in potassium. Fennel is very similar to chia seed for potassium - fennel has 414mg of potassium in 100 grams and chia seed has 407mg of potassium.