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Chinese cabbage vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and fiddlehead ferns

  • Chinese cabbage has more vitamin C, vitamin A, and calcium, while fiddlehead ferns have more copper, vitamin B3, manganese, vitamin B2, phosphorus, iron, and zinc.
  • Fiddlehead ferns' daily need coverage for copper is 33% higher.
  • Fiddlehead ferns contain 3 times less calcium than Chinese cabbage. Chinese cabbage contains 105mg of calcium, while fiddlehead ferns contain 32mg.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Fiddlehead ferns, raw.

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Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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 CalciumCalcium +228.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +78.9%
Contains more PotassiumPotassium +46.8%
Contains more IronIron +63.8%
Contains more CopperCopper +1423.8%
Contains more ZincZinc +336.8%
Contains more PhosphorusPhosphorus +173%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +220.8%

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.
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +69.2%
Contains more Vitamin AVitamin A +23.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +896%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Fiddlehead ferns DV% diff.
Vitamin K 45.5µg 38%
Copper 0.021mg 0.32mg 33%
Vitamin B3 0.5mg 4.98mg 28%
Vitamin C 45mg 26.6mg 20%
Folate 66µg 17%
Manganese 0.159mg 0.51mg 15%
Vitamin B6 0.194mg 15%
Vitamin B2 0.07mg 0.21mg 11%
Phosphorus 37mg 101mg 9%
Calcium 105mg 32mg 7%
Protein 1.5g 4.55g 6%
Iron 0.8mg 1.31mg 6%
Zinc 0.19mg 0.83mg 6%
Vitamin A 223µg 181µg 5%
Fiber 1g 4%
Magnesium 19mg 34mg 4%
Sodium 65mg 1mg 3%
Potassium 252mg 370mg 3%
Vitamin B5 0.088mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Choline 6.4mg 1%
Polyunsaturated fat 0.096g 1%
Calories 13kcal 34kcal 1%
Selenium 0.5µg 1%
Vitamin E 0.09mg 1%
Carbs 2.18g 5.54g 1%
Fats 0.2g 0.4g 0%
Net carbs 1.18g 5.54g N/A
Sugar 1.18g N/A
Saturated fat 0.027g 0%
Monounsaturated fat 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 ProteinProtein +203.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +154.1%
~equal in Water ~88.68g
~equal in Other ~0.83g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.