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Amaranth leaves vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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How are Amaranth leaves and Fiddlehead ferns different?

  • Amaranth leaves are richer in Vitamin C, Calcium, Manganese, Iron, and Potassium, while Fiddlehead ferns are higher in Vitamin B3, Copper, and Phosphorus.
  • Fiddlehead ferns covers your daily need of Vitamin B3 27% more than Amaranth leaves.
  • Amaranth leaves contain 7 times more Calcium than Fiddlehead ferns. Amaranth leaves contain 215mg of Calcium, while Fiddlehead ferns contain 32mg.

Amaranth leaves, raw and Fiddlehead ferns, raw types were used in this article.

Infographic

Amaranth leaves vs Fiddlehead ferns 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.
Contains more Calcium +571.9%
Contains more Iron +77.1%
Contains more Magnesium +61.8%
Contains more Potassium +65.1%
Contains more Manganese +73.5%
Contains more Phosphorus +102%
Contains less Sodium -95%
Contains more Copper +97.5%
Equal in Zinc - 0.83
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +571.9%
Contains more Iron +77.1%
Contains more Magnesium +61.8%
Contains more Potassium +65.1%
Contains more Manganese +73.5%
Contains more Phosphorus +102%
Contains less Sodium -95%
Contains more Copper +97.5%
Equal in Zinc - 0.83

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 more Vitamin C +62.8%
Contains more Vitamin B1 +35%
Contains more Vitamin A +24%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +656.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +62.8%
Contains more Vitamin B1 +35%
Contains more Vitamin A +24%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +656.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +80.7%
Contains more Protein +85%
Contains more Fats +21.2%
Contains more Carbs +37.8%
Equal in Water - 88.68
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 Other +80.7%
Contains more Protein +85%
Contains more Fats +21.2%
Contains more Carbs +37.8%
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.
Amaranth leaves Fiddlehead ferns
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Fiddlehead ferns Opinion
Net carbs 4.02g 5.54g Fiddlehead ferns
Protein 2.46g 4.55g Fiddlehead ferns
Fats 0.33g 0.4g Fiddlehead ferns
Carbs 4.02g 5.54g Fiddlehead ferns
Calories 23kcal 34kcal Fiddlehead ferns
Calcium 215mg 32mg Amaranth leaves
Iron 2.32mg 1.31mg Amaranth leaves
Magnesium 55mg 34mg Amaranth leaves
Phosphorus 50mg 101mg Fiddlehead ferns
Potassium 611mg 370mg Amaranth leaves
Sodium 20mg 1mg Fiddlehead ferns
Zinc 0.9mg 0.83mg Amaranth leaves
Copper 0.162mg 0.32mg Fiddlehead ferns
Manganese 0.885mg 0.51mg Amaranth leaves
Selenium 0.9µg Amaranth leaves
Vitamin A 2917IU 3617IU Fiddlehead ferns
Vitamin A RAE 146µg 181µg Fiddlehead ferns
Vitamin C 43.3mg 26.6mg Amaranth leaves
Vitamin B1 0.027mg 0.02mg Amaranth leaves
Vitamin B2 0.158mg 0.21mg Fiddlehead ferns
Vitamin B3 0.658mg 4.98mg Fiddlehead ferns
Vitamin B5 0.064mg Amaranth leaves
Vitamin B6 0.192mg Amaranth leaves
Folate 85µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g Fiddlehead ferns
Monounsaturated Fat 0.076g Amaranth leaves
Polyunsaturated fat 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Fiddlehead ferns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
257%
Amaranth leaves
35%
Fiddlehead ferns
Minerals Daily Need Coverage Score
47%
Amaranth leaves
35%
Fiddlehead ferns

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.091g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.