Fiddlehead ferns vs. Turnip greens — In-Depth Nutrition Comparison
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The main differences between Fiddlehead ferns and Turnip greens
- Fiddlehead ferns are richer in Vitamin B3, Vitamin B2, Phosphorus, Manganese, Copper, Iron, and Zinc, yet Turnip greens is richer in Vitamin A RAE, and Calcium.
- Daily need coverage for Vitamin B3 from Fiddlehead ferns is 29% higher.
- Fiddlehead ferns contain 6 times more Zinc than Turnip greens. Fiddlehead ferns contain 0.83mg of Zinc, while Turnip greens contains 0.14mg.
Food types used in this article are Fiddlehead ferns, raw and Turnip greens, cooked, boiled, drained, without salt.
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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.
Contains
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Iron
+63.8%
Contains
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Magnesium
+54.5%
Contains
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Phosphorus
+248.3%
Contains
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Potassium
+82.3%
Contains
less
Sodium
-96.6%
Contains
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Zinc
+492.9%
Contains
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Copper
+26.5%
Contains
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Manganese
+51.3%
Contains
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Calcium
+328.1%
Contains
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Iron
+63.8%
Contains
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Magnesium
+54.5%
Contains
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Phosphorus
+248.3%
Contains
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Potassium
+82.3%
Contains
less
Sodium
-96.6%
Contains
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Zinc
+492.9%
Contains
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Copper
+26.5%
Contains
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Manganese
+51.3%
Contains
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Calcium
+328.1%
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.
:
Contains
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Vitamin B2
+191.7%
Contains
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Vitamin B3
+1111.7%
Contains
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Vitamin A
+110.8%
Contains
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Vitamin B1
+125%
Equal in Vitamin C - 27.4
Contains
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Vitamin B2
+191.7%
Contains
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Vitamin B3
+1111.7%
Contains
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Vitamin A
+110.8%
Contains
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Vitamin B1
+125%
Equal in Vitamin C - 27.4
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+299.1%
Contains
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Fats
+73.9%
Contains
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Carbs
+27.1%
Contains
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Other
+28.9%
Equal in Water - 93.2
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
Contains
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Protein
+299.1%
Contains
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Fats
+73.9%
Contains
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Carbs
+27.1%
Contains
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Other
+28.9%
Equal in Water - 93.2
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.54g | 0.86g |
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| Protein | 4.55g | 1.14g |
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| Fats | 0.4g | 0.23g |
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| Carbs | 5.54g | 4.36g |
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| Calories | 34kcal | 20kcal |
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| Sugar | 0.53g |
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| Fiber | 3.5g |
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| Calcium | 32mg | 137mg |
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| Iron | 1.31mg | 0.8mg |
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| Magnesium | 34mg | 22mg |
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| Phosphorus | 101mg | 29mg |
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| Potassium | 370mg | 203mg |
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| Sodium | 1mg | 29mg |
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| Zinc | 0.83mg | 0.14mg |
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| Copper | 0.32mg | 0.253mg |
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| Manganese | 0.51mg | 0.337mg |
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| Selenium | 0.9µg |
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| Vitamin A | 3617IU | 7625IU |
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| Vitamin A RAE | 181µg | 381µg |
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| Vitamin E | 1.88mg |
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| Vitamin C | 26.6mg | 27.4mg |
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| Vitamin B1 | 0.02mg | 0.045mg |
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| Vitamin B2 | 0.21mg | 0.072mg |
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| Vitamin B3 | 4.98mg | 0.411mg |
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| Vitamin B5 | 0.274mg |
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| Vitamin B6 | 0.18mg |
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| Folate | 118µg |
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| Vitamin K | 367.6µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.059mg |
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| Leucine | 0.105mg |
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| Lysine | 0.074mg |
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| Methionine | 0.026mg |
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| Phenylalanine | 0.07mg |
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| Valine | 0.078mg |
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| Histidine | 0.028mg |
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| Saturated Fat | 0.053g |
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| Monounsaturated Fat | 0.015g |
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| Polyunsaturated fat | 0.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
38%
141%
Minerals Daily Need Coverage Score
35%
26%
Comparison summary
Which food is richer in vitamins?
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
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 ($)