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Cardoon vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the differences between Cardoon and Fiddlehead ferns?

  • Fiddlehead ferns are richer than Cardoon in Vitamin B3, Vitamin C, Vitamin A RAE, Vitamin B2, Phosphorus, Manganese, Copper, Iron, and Zinc.
  • Fiddlehead ferns' daily need coverage for Vitamin B3 is 29% more.
  • Cardoon has 170 times more Sodium than Fiddlehead ferns. While Cardoon has 170mg of Sodium, Fiddlehead ferns have only 1mg.

We used Cardoon, raw and Fiddlehead ferns, raw types in this article.

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Cardoon 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.
Contains more Calcium +118.8%
Contains more Magnesium +23.5%
Contains more Iron +87.1%
Contains more Phosphorus +339.1%
Contains less Sodium -99.4%
Contains more Zinc +388.2%
Contains more Copper +38.5%
Contains more Manganese +99.2%
Equal in Potassium - 370
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +118.8%
Contains more Magnesium +23.5%
Contains more Iron +87.1%
Contains more Phosphorus +339.1%
Contains less Sodium -99.4%
Contains more Zinc +388.2%
Contains more Copper +38.5%
Contains more Manganese +99.2%
Equal in Potassium - 370

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 A +∞%
Contains more Vitamin C +1230%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +1560%
Equal in Vitamin B1 - 0.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
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 A +∞%
Contains more Vitamin C +1230%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +1560%
Equal in Vitamin B1 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +36.1%
Contains more Protein +550%
Contains more Fats +300%
Contains more Carbs +36.1%
Equal in Water - 88.68
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +36.1%
Contains more Protein +550%
Contains more Fats +300%
Contains more Carbs +36.1%
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.
Cardoon Fiddlehead ferns
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cardoon Fiddlehead ferns Opinion
Net carbs 2.47g 5.54g Fiddlehead ferns
Protein 0.7g 4.55g Fiddlehead ferns
Fats 0.1g 0.4g Fiddlehead ferns
Carbs 4.07g 5.54g Fiddlehead ferns
Calories 17kcal 34kcal Fiddlehead ferns
Fiber 1.6g Cardoon
Calcium 70mg 32mg Cardoon
Iron 0.7mg 1.31mg Fiddlehead ferns
Magnesium 42mg 34mg Cardoon
Phosphorus 23mg 101mg Fiddlehead ferns
Potassium 400mg 370mg Cardoon
Sodium 170mg 1mg Fiddlehead ferns
Zinc 0.17mg 0.83mg Fiddlehead ferns
Copper 0.231mg 0.32mg Fiddlehead ferns
Manganese 0.256mg 0.51mg Fiddlehead ferns
Selenium 0.2µg Cardoon
Vitamin A 0IU 3617IU Fiddlehead ferns
Vitamin A RAE 0µg 181µg Fiddlehead ferns
Vitamin C 2mg 26.6mg Fiddlehead ferns
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.03mg 0.21mg Fiddlehead ferns
Vitamin B3 0.3mg 4.98mg Fiddlehead ferns
Vitamin B5 0.338mg Cardoon
Vitamin B6 0.116mg Cardoon
Folate 68µg Cardoon
Saturated Fat 0.011g Fiddlehead ferns
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon 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
9%
Cardoon
35%
Fiddlehead ferns
Minerals Daily Need Coverage Score
26%
Cardoon
35%
Fiddlehead ferns

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 169mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.011g)
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 minerals?
?
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.
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.