Sesame Seeds vs. Fennel
Nutrition comparison of Sesame Seeds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and fennel:
- Both fennel and sesame seeds are high in calcium, dietary fiber and potassium.
- Fennel has 72% less carbohydrates than sesame seed.
- Fennel has signficantly more Vitamin C than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
- Sesame seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and fennel has 95% less calories than sesame seed - fennel has 31 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to fennel for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Fennel | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 17% | 81% |
| Fat | 72% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 72% less carbohydrates than sesame seed - fennel has 7.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both fennel and sesame seeds are high in dietary fiber. Sesame seed has 352% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame 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 sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and fennel has 99% less saturated fat than sesame seed - fennel has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than sesame seed - fennel has 12mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Fennel has more Vitamin A than sesame seed - fennel has 48ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Fennel has more Vitamin E than sesame seed - fennel has 0.58mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Fennel has more Vitamin K than sesame seed - fennel has 62.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fennel contains more pantothenic acid.
| Sesame Seeds | Fennel | |
|---|---|---|
| Thiamin | 0.803 MG | 0.01 MG |
| Riboflavin | 0.251 MG | 0.032 MG |
| Niacin | 4.581 MG | 0.64 MG |
| Pantothenic acid | 0.051 MG | 0.232 MG |
| Vitamin B6 | 0.802 MG | 0.047 MG |
| Folate | 98 UG | 27 UG |
Minerals
calcium
Both fennel and sesame seeds are high in calcium. Sesame seed has 19 times more calcium than fennel - fennel has 49mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 19 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both fennel and sesame seeds are high in potassium. Sesame seed has 15% more potassium than fennel - fennel has 414mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than fennel per 100 grams.
| Sesame Seeds | Fennel | |
|---|---|---|
| linoleic acid | 20.654 G | 0.169 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Fennel (Fennel, bulb, raw) .
Sesame 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and fennel has 100% less calories than sesame seed - fennel has 31 calories in 100g and sesame seed has 565 calories.
Does fennel or sesame seeds have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than sesame seed - fennel has 7.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does fennel or sesame seeds contain more calcium?
Both fennel and sesame seeds are high in calcium. Sesame seed has 19 times more calcium than fennel - fennel has 49mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does fennel or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 19 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does fennel or sesame seeds contain more potassium?
Both fennel and sesame seeds are high in potassium. Sesame seed has 20% more potassium than fennel - fennel has 414mg of potassium in 100 grams and sesame seed has 475mg of potassium.