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Wakame vs Fennel - In-Depth Nutrition Comparison

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What are the main differences between Wakame and Fennel?

  • Wakame is richer in Manganese, Folate, Copper, Magnesium, Iron, and Vitamin B2, while Fennel is higher in Vitamin K, Potassium, and Fiber.
  • Wakame's daily need coverage for Manganese is 53% higher.
  • Fennel has 17 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Fennel has 52mg.

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

Infographic

Wakame vs Fennel infographic
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Mineral Comparison

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

Vitamin Comparison

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
28
Fennel
Mineral Summary Score
58
Wakame
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
7%
Fennel
Carbohydrates
9%
Wakame
7%
Fennel
Fats
3%
Wakame
1%
Fennel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Wakame Fennel Opinion
Calories 45 31 Wakame
Protein 3.03 1.24 Wakame
Fats 0.64 0.2 Wakame
Vitamin C 3 12 Fennel
Net carbs 8.640000343322754 4.199999809265137 Wakame
Carbs 9.14 7.3 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.73 Wakame
Calcium 150 49 Wakame
Potassium 50 414 Fennel
Magnesium 107 17 Wakame
Sugar 0.65 3.93 Wakame
Fiber 0.5 3.1 Fennel
Copper 0.284 0.066 Wakame
Zinc 0.38 0.2 Wakame
Starch
Phosphorus 80 50 Wakame
Sodium 872 52 Fennel
Vitamin A 360 963 Fennel
Vitamin E 1 0.58 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.01 Wakame
Vitamin B2 0.23 0.032 Wakame
Vitamin B3 1.6 0.64 Wakame
Vitamin B5 0.697 0.232 Wakame
Vitamin B6 0.002 0.047 Fennel
Vitamin B12 0 0
Vitamin K 5.3 62.8 Fennel
Folate 196 27 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.09 Fennel
Monounsaturated Fat 0.058 0.068 Fennel
Polyunsaturated fat 0.218 0.169 Wakame
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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