Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Fennel
  5. Compare
  6. Fennel vs. Wakame

Fennel vs. Wakame — In-Depth Nutrition Comparison

Compare

What are the main differences between Fennel and Wakame?

  • Fennel is richer in Vitamin K, Potassium, and Fiber, while Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, and Vitamin B2.
  • Wakame's daily need coverage for Manganese is 53% higher.
  • Wakame has 12 times less Vitamin K than Fennel. Fennel has 62.8µg of Vitamin K, while Wakame has 5.3µg.
  • Fennel is lower in Sodium.

We used Fennel, bulb, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Fennel vs Wakame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
2
:
7
Wakame
Wakame
Contains more Potassium +728%
Contains less Sodium -94%
Contains more Calcium +206.1%
Contains more Iron +198.6%
Contains more Magnesium +529.4%
Contains more Phosphorus +60%
Contains more Zinc +90%
Contains more Copper +330.3%
Contains more Manganese +633%
Equal in Selenium - 0.7
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +728%
Contains less Sodium -94%
Contains more Calcium +206.1%
Contains more Iron +198.6%
Contains more Magnesium +529.4%
Contains more Phosphorus +60%
Contains more Zinc +90%
Contains more Copper +330.3%
Contains more Manganese +633%
Equal in Selenium - 0.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
4
:
6
Wakame
Wakame
Contains more Vitamin A +167.5%
Contains more Vitamin C +300%
Contains more Vitamin B6 +2250%
Contains more Vitamin K +1084.9%
Contains more Vitamin E +72.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +200.4%
Contains more Folate +625.9%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +167.5%
Contains more Vitamin C +300%
Contains more Vitamin B6 +2250%
Contains more Vitamin K +1084.9%
Contains more Vitamin E +72.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +200.4%
Contains more Folate +625.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
1
:
4
Wakame
Wakame
Contains more Water +12.8%
Contains more Protein +144.4%
Contains more Fats +220%
Contains more Carbs +25.2%
Contains more Other +585.7%
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +12.8%
Contains more Protein +144.4%
Contains more Fats +220%
Contains more Carbs +25.2%
Contains more Other +585.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Wakame
Wakame
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +29%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +29%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel Wakame Opinion
Net carbs 4.2g 8.64g Wakame
Protein 1.24g 3.03g Wakame
Fats 0.2g 0.64g Wakame
Carbs 7.3g 9.14g Wakame
Calories 31kcal 45kcal Wakame
Sugar 3.93g 0.65g Wakame
Fiber 3.1g 0.5g Fennel
Calcium 49mg 150mg Wakame
Iron 0.73mg 2.18mg Wakame
Magnesium 17mg 107mg Wakame
Phosphorus 50mg 80mg Wakame
Potassium 414mg 50mg Fennel
Sodium 52mg 872mg Fennel
Zinc 0.2mg 0.38mg Wakame
Copper 0.066mg 0.284mg Wakame
Manganese 0.191mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 963IU 360IU Fennel
Vitamin A RAE 48µg 18µg Fennel
Vitamin E 0.58mg 1mg Wakame
Vitamin C 12mg 3mg Fennel
Vitamin B1 0.01mg 0.06mg Wakame
Vitamin B2 0.032mg 0.23mg Wakame
Vitamin B3 0.64mg 1.6mg Wakame
Vitamin B5 0.232mg 0.697mg Wakame
Vitamin B6 0.047mg 0.002mg Fennel
Folate 27µg 196µg Wakame
Vitamin K 62.8µg 5.3µg Fennel
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.09g 0.13g Fennel
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.068g 0.058g Fennel
Polyunsaturated fat 0.169g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Fennel
Fennel vs Dill
Dill
Fennel
Fennel vs Cumin
Cumin
Fennel
Fennel vs Coriander
Coriander
Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Fennel
29%
Wakame
Minerals Daily Need Coverage Score
18%
Fennel
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.28g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 45)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 820mg)
Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.