Pumpkin vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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How are Pumpkin and Fiddlehead ferns different?
- Pumpkin is richer in Vitamin A RAE, while Fiddlehead ferns are higher in Vitamin B3, Copper, Vitamin C, Manganese, Vitamin B2, Phosphorus, Iron, Magnesium, and Zinc.
- Fiddlehead ferns covers your daily need of Vitamin B3 29% more than Pumpkin.
- Pumpkin contains 2 times more Vitamin A RAE than Fiddlehead ferns. Pumpkin contains 288µg of Vitamin A RAE, while Fiddlehead ferns contain 181µg.
Pumpkin, cooked, boiled, drained, without salt and Fiddlehead ferns, 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.
Contains
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Calcium
+113.3%
Contains
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Iron
+129.8%
Contains
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Magnesium
+277.8%
Contains
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Phosphorus
+236.7%
Contains
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Potassium
+60.9%
Contains
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Zinc
+260.9%
Contains
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Copper
+251.6%
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Manganese
+473%
Equal in Sodium - 1
Contains
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Calcium
+113.3%
Contains
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Iron
+129.8%
Contains
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Magnesium
+277.8%
Contains
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Phosphorus
+236.7%
Contains
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Potassium
+60.9%
Contains
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Zinc
+260.9%
Contains
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Copper
+251.6%
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Manganese
+473%
Equal in Sodium - 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.
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Contains
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Vitamin A
+59.1%
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Vitamin B1
+55%
Contains
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Vitamin C
+466%
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Vitamin B2
+169.2%
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Vitamin B3
+1105.8%
Contains
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Vitamin A
+59.1%
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Vitamin B1
+55%
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Vitamin C
+466%
Contains
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Vitamin B2
+169.2%
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Vitamin B3
+1105.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+531.9%
Contains
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Fats
+471.4%
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Carbs
+13.1%
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Other
+33.9%
Equal in Water - 88.68
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Contains
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Protein
+531.9%
Contains
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Fats
+471.4%
Contains
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Carbs
+13.1%
Contains
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Other
+33.9%
Equal in Water - 88.68
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.8g | 5.54g |
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| Protein | 0.72g | 4.55g |
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| Fats | 0.07g | 0.4g |
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| Carbs | 4.9g | 5.54g |
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| Calories | 20kcal | 34kcal |
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| Sugar | 2.08g |
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| Fiber | 1.1g |
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| Calcium | 15mg | 32mg |
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| Iron | 0.57mg | 1.31mg |
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| Magnesium | 9mg | 34mg |
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| Phosphorus | 30mg | 101mg |
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| Potassium | 230mg | 370mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.23mg | 0.83mg |
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| Copper | 0.091mg | 0.32mg |
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| Manganese | 0.089mg | 0.51mg |
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| Selenium | 0.2µg |
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| Vitamin A | 5755IU | 3617IU |
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| Vitamin A RAE | 288µg | 181µg |
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| Vitamin E | 0.8mg |
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| Vitamin C | 4.7mg | 26.6mg |
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| Vitamin B1 | 0.031mg | 0.02mg |
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| Vitamin B2 | 0.078mg | 0.21mg |
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| Vitamin B3 | 0.413mg | 4.98mg |
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| Vitamin B5 | 0.201mg |
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| Vitamin B6 | 0.044mg |
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| Folate | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.039mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.037g |
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| Monounsaturated Fat | 0.009g |
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| Polyunsaturated fat | 0.004g |
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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 |
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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
37%
38%
Minerals Daily Need Coverage Score
11%
35%
Comparison summary
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 52)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.2)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)