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Seaweed vs. Fennel — In-Depth Nutrition Comparison

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Important differences between Seaweed and Fennel

  • Seaweed has more Folate, Iron, Magnesium, Calcium, Zinc, Vitamin B2, and Vitamin B5, however, Fennel has more Vitamin C, and Potassium.
  • Seaweed's daily need coverage for Folate is 38% more.
  • Seaweed has 7 times more Magnesium than Fennel. Seaweed has 121mg of Magnesium, while Fennel has 17mg.
  • Fennel is lower in Sodium.

The food varieties used in the comparison are Seaweed, kelp, raw and Fennel, bulb, raw.

Infographic

Seaweed vs Fennel 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.
:
3
Fennel
Contains more Calcium +242.9%
Contains more Iron +290.4%
Contains more Magnesium +611.8%
Contains more Zinc +515%
Contains more Copper +97%
Contains more Phosphorus +19%
Contains more Potassium +365.2%
Contains less Sodium -77.7%
Equal in Manganese - 0.191
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Calcium +242.9%
Contains more Iron +290.4%
Contains more Magnesium +611.8%
Contains more Zinc +515%
Contains more Copper +97%
Contains more Phosphorus +19%
Contains more Potassium +365.2%
Contains less Sodium -77.7%
Equal in Manganese - 0.191
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.
:
5
Fennel
Contains more Vitamin E +50%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +176.7%
Contains more Folate +566.7%
Contains more Vitamin A +730.2%
Contains more Vitamin C +300%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B6 +2250%
Equal in Choline - 13.2
Equal in Vitamin K - 62.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 8% 157%
Contains more Vitamin E +50%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B5 +176.7%
Contains more Folate +566.7%
Contains more Vitamin A +730.2%
Contains more Vitamin C +300%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B6 +2250%
Equal in Choline - 13.2
Equal in Vitamin K - 62.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Fennel
Contains more Protein +35.5%
Contains more Fats +180%
Contains more Carbs +31.1%
Contains more Other +529.5%
Contains more Water +10.6%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +35.5%
Contains more Fats +180%
Contains more Carbs +31.1%
Contains more Other +529.5%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Fennel
Contains more Monounsaturated Fat +44.1%
Contains less Saturated Fat -63.6%
Contains more Polyunsaturated fat +259.6%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +44.1%
Contains less Saturated Fat -63.6%
Contains more Polyunsaturated fat +259.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Fennel
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 Seaweed Fennel Opinion
Net carbs 8.27g 4.2g Seaweed
Protein 1.68g 1.24g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 7.3g Seaweed
Calories 43kcal 31kcal Seaweed
Sugar 0.6g 3.93g Seaweed
Fiber 1.3g 3.1g Fennel
Calcium 168mg 49mg Seaweed
Iron 2.85mg 0.73mg Seaweed
Magnesium 121mg 17mg Seaweed
Phosphorus 42mg 50mg Fennel
Potassium 89mg 414mg Fennel
Sodium 233mg 52mg Fennel
Zinc 1.23mg 0.2mg Seaweed
Copper 0.13mg 0.066mg Seaweed
Manganese 0.2mg 0.191mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin A 116IU 963IU Fennel
Vitamin A RAE 6µg 48µg Fennel
Vitamin E 0.87mg 0.58mg Seaweed
Vitamin C 3mg 12mg Fennel
Vitamin B1 0.05mg 0.01mg Seaweed
Vitamin B2 0.15mg 0.032mg Seaweed
Vitamin B3 0.47mg 0.64mg Fennel
Vitamin B5 0.642mg 0.232mg Seaweed
Vitamin B6 0.002mg 0.047mg Fennel
Folate 180µg 27µg Seaweed
Choline 12.8mg 13.2mg Fennel
Vitamin K 66µg 62.8µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.09g Fennel
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.068g Seaweed
Polyunsaturated fat 0.047g 0.169g Fennel

Which food is preferable for your diet?

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

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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
34%
Seaweed
26%
Fennel
Minerals Daily Need Coverage Score
41%
Seaweed
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 3.33g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 181mg)
Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.157g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.