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Wakame vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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The main differences between Wakame and Fiddlehead ferns

  • Wakame is richer in Manganese, Magnesium, Calcium, and Iron, yet Fiddlehead ferns are richer in Vitamin C, Vitamin B3, Vitamin A, and Potassium.
  • Daily need coverage for Manganese from Wakame is 39% higher.
  • Wakame contains 872 times more Sodium than Fiddlehead ferns. Wakame contains 872mg of Sodium, while Fiddlehead ferns contain 1mg.

Food types used in this article are Seaweed, wakame, raw and Fiddlehead ferns, raw.

Infographic

Wakame vs Fiddlehead ferns 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Contains more MagnesiumMagnesium +214.7%
Contains more CalciumCalcium +368.8%
Contains more IronIron +66.4%
Contains more ManganeseManganese +174.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +640%
Contains more CopperCopper +12.7%
Contains more ZincZinc +118.4%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -99.9%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 22% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 89% 217% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +786.7%
Contains more Vitamin AVitamin A +904.7%
Contains more Vitamin B3Vitamin B3 +211.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.21mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more FatsFats +60%
Contains more CarbsCarbs +65%
Contains more OtherOther +767.5%
Contains more ProteinProtein +50.2%
Contains more WaterWater +10.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Fiddlehead ferns Opinion
Calories 45kcal 34kcal Wakame
Protein 3.03g 4.55g Fiddlehead ferns
Fats 0.64g 0.4g Wakame
Vitamin C 3mg 26.6mg Fiddlehead ferns
Net carbs 8.64g 5.54g Wakame
Carbs 9.14g 5.54g Wakame
Magnesium 107mg 34mg Wakame
Calcium 150mg 32mg Wakame
Potassium 50mg 370mg Fiddlehead ferns
Iron 2.18mg 1.31mg Wakame
Sugar 0.65g Fiddlehead ferns
Fiber 0.5g Wakame
Copper 0.284mg 0.32mg Fiddlehead ferns
Zinc 0.38mg 0.83mg Fiddlehead ferns
Phosphorus 80mg 101mg Fiddlehead ferns
Sodium 872mg 1mg Fiddlehead ferns
Vitamin A 360IU 3617IU Fiddlehead ferns
Vitamin A 18µg 181µg Fiddlehead ferns
Vitamin E 1mg Wakame
Manganese 1.4mg 0.51mg Wakame
Selenium 0.7µg Wakame
Vitamin B1 0.06mg 0.02mg Wakame
Vitamin B2 0.23mg 0.21mg Wakame
Vitamin B3 1.6mg 4.98mg Fiddlehead ferns
Vitamin B5 0.697mg Wakame
Vitamin B6 0.002mg Wakame
Vitamin K 5.3µg Wakame
Folate 196µg Wakame
Choline 13.9mg Wakame
Saturated Fat 0.13g Fiddlehead ferns
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame
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
Omega-3 - EPA 0.186g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Fiddlehead ferns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
28%
Wakame
35%
Fiddlehead ferns
Minerals Daily Need Coverage Score
65%
Wakame
35%
Fiddlehead ferns

Comparison summary

Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.