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  6. Wakame vs. Fennel

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, vitamin A, and potassium.
  • 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
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.
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Fennel
Fennel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +529.4%
Contains more CalciumCalcium +206.1%
Contains more IronIron +198.6%
Contains more CopperCopper +330.3%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +633%
Contains more PotassiumPotassium +728%
Contains less SodiumSodium -94%
~equal in Selenium ~0.7µg

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.
Wakame
Wakame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Fennel
Fennel
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +618.8%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +200.4%
Contains more FolateFolate +625.9%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B6Vitamin B6 +2250%
Contains more Vitamin KVitamin K +1084.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Fennel DV% diff.
Manganese 1.4mg 0.191mg 53%
Vitamin K 5.3µg 62.8µg 48%
Folate 196µg 27µg 42%
Sodium 872mg 52mg 36%
Copper 0.284mg 0.066mg 24%
Magnesium 107mg 17mg 21%
Iron 2.18mg 0.73mg 18%
Vitamin B2 0.23mg 0.032mg 15%
Potassium 50mg 414mg 11%
Vitamin C 3mg 12mg 10%
Calcium 150mg 49mg 10%
Fiber 0.5g 3.1g 10%
Vitamin B5 0.697mg 0.232mg 9%
Vitamin B3 1.6mg 0.64mg 6%
Protein 3.03g 1.24g 4%
Phosphorus 80mg 50mg 4%
Vitamin B1 0.06mg 0.01mg 4%
Vitamin A 18µg 48µg 3%
Vitamin E 1mg 0.58mg 3%
Vitamin B6 0.002mg 0.047mg 3%
Zinc 0.38mg 0.2mg 2%
Calories 45kcal 31kcal 1%
Fats 0.64g 0.2g 1%
Carbs 9.14g 7.3g 1%
Protein per 100 calories 6.7g 4g N/A
Calories per 10 g protein 149kcal 250kcal N/A
Weight per 100 calories 222g 323g N/A
Net carbs 8.64g 4.2g N/A
Sugar 0.65g 3.93g N/A
Selenium 0.7µg 0.7µg 0%
Choline 13.9mg 13.2mg 0%
Saturated fat 0.13g 0.09g 0%
Monounsaturated fat 0.058g 0.068g 0%
Polyunsaturated fat 0.218g 0.169g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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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. 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.