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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, 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
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
:
2
Fennel
Fennel
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%
Contains more Potassium +728%
Contains less Sodium -94%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
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%
Contains more Potassium +728%
Contains less Sodium -94%
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.
Wakame
Wakame
6
:
4
Fennel
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 A +167.5%
Contains more Vitamin C +300%
Contains more Vitamin B6 +2250%
Contains more Vitamin K +1084.9%
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%
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%
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 A +167.5%
Contains more Vitamin C +300%
Contains more Vitamin B6 +2250%
Contains more Vitamin K +1084.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Fennel
Fennel
Contains more Protein +144.4%
Contains more Fats +220%
Contains more Carbs +25.2%
Contains more Other +585.7%
Contains more Water +12.8%
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
Fennel
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 +144.4%
Contains more Fats +220%
Contains more Carbs +25.2%
Contains more Other +585.7%
Contains more Water +12.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
28%
Fennel
Minerals Daily Need Coverage Score
65%
Wakame
18%
Fennel

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. 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.