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.
Detailed nutritional comparison of flaxseeds and fennel is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Fennel src

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 13:20:67 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Fennel
Protein 13% 13%
Carbohydrates 20% 82%
Fat 67% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseeds or Fennel .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Fennel (Fennel, bulb, raw) .

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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.