Fenugreek vs. Wakame — In-Depth Nutrition Comparison

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How are fenugreek and wakame different?

Fenugreek has more iron, fiber, copper, vitamin B6, phosphorus, vitamin B1, potassium, and magnesium; however, wakame is richer in folate.
Fenugreek covers your daily need for iron, 392% more than wakame.
Fenugreek has 300 times more vitamin B6 than wakame. Fenugreek has 0.6mg of vitamin B6, while wakame has 0.002mg.
Fenugreek contains less sodium.

Spices, fenugreek seed and Seaweed, wakame, raw types were used in this article.

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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.

Fenugreek

Wakame

Contains more MagnesiumMagnesium	+78.5%
Contains more CalciumCalcium	+17.3%
Contains more PotassiumPotassium	+1440%
Contains more IronIron	+1438.1%
Contains more CopperCopper	+290.8%
Contains more ZincZinc	+557.9%
Contains more PhosphorusPhosphorus	+270%
Contains less SodiumSodium	-92.3%
Contains more SeleniumSelenium	+800%

Contains more ManganeseManganese

+14%

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.

Fenugreek

Wakame

Contains more Vitamin B1Vitamin B1	+436.7%
Contains more Vitamin B2Vitamin B2	+59.1%
Contains more Vitamin B6Vitamin B6	+29900%

Contains more Vitamin AVitamin A	+500%
Contains more FolateFolate	+243.9%

~equal in Vitamin C ~3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.6mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	33.53mg	2.18mg	392%
Fiber	24.6g	0.5g	96%
Copper	1.11mg	0.284mg	92%
Vitamin B6	0.6mg	0.002mg	46%
Protein	23g	3.03g	40%
Sodium	67mg	872mg	35%
Folate	57µg	196µg	35%
Phosphorus	296mg	80mg	31%
Vitamin B1	0.322mg	0.06mg	22%
Potassium	770mg	50mg	21%
Magnesium	191mg	107mg	20%
Zinc	2.5mg	0.38mg	19%
Carbs	58.35g	9.14g	16%
Calories	323kcal	45kcal	14%
Vitamin B5		0.697mg	14%
Selenium	6.3µg	0.7µg	10%
Vitamin B2	0.366mg	0.23mg	10%
Fats	6.41g	0.64g	9%
Vitamin E		1mg	7%
Manganese	1.228mg	1.4mg	7%
Saturated fat	1.46g	0.13g	6%
Vitamin K		5.3µg	4%
Calcium	176mg	150mg	3%
Choline		13.9mg	3%
Vitamin A	3µg	18µg	2%
Polyunsaturated fat		0.218g	1%
Protein per 100 calories	7.1g	6.7g	N/A
Calories per 10 g protein	140kcal	149kcal	N/A
Weight per 100 calories	31g	222g	N/A
Unsaturated / Saturated Fat ratio	0	2.1	N/A
Vitamin C	3mg	3mg	0%
Net carbs	33.75g	8.64g	N/A
Sugar		0.65g	N/A
Vitamin B3	1.64mg	1.6mg	0%
Monounsaturated fat		0.058g	0%
Tryptophan	0.391mg	0.035mg	0%
Threonine	0.898mg	0.165mg	0%
Isoleucine	1.241mg	0.087mg	0%
Leucine	1.757mg	0.257mg	0%
Lysine	1.684mg	0.112mg	0%
Methionine	0.338mg	0.063mg	0%
Phenylalanine	1.089mg	0.112mg	0%
Valine	1.102mg	0.209mg	0%
Histidine	0.668mg	0.015mg	0%
Omega-3 - EPA		0.186g	N/A