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Cauliflower vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Significant differences between cauliflower and fiddlehead ferns

  • Cauliflower has more vitamin C; however, fiddlehead ferns are richer in vitamin A, copper, vitamin B3, manganese, vitamin B2, iron, phosphorus, and zinc.
  • Fiddlehead ferns cover your daily vitamin A needs 72% more than cauliflower.
  • Fiddlehead ferns have 2 times less vitamin C than cauliflower. Cauliflower has 48.2mg of vitamin C, while fiddlehead ferns have 26.6mg.

Specific food types used in this comparison are Cauliflower, raw and Fiddlehead ferns, raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +126.7%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +211.9%
Contains more CopperCopper +720.5%
Contains more ZincZinc +207.4%
Contains more PhosphorusPhosphorus +129.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +229%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +81.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +882.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Fiddlehead ferns DV% diff.
Copper 0.039mg 0.32mg 31%
Vitamin B3 0.507mg 4.98mg 28%
Vitamin C 48.2mg 26.6mg 24%
Vitamin A 0µg 181µg 20%
Manganese 0.155mg 0.51mg 15%
Folate 57µg 14%
Vitamin B6 0.184mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Vitamin B2 0.06mg 0.21mg 12%
Iron 0.42mg 1.31mg 11%
Phosphorus 44mg 101mg 8%
Choline 44.3mg 8%
Fiber 2g 8%
Zinc 0.27mg 0.83mg 5%
Protein 1.92g 4.55g 5%
Magnesium 15mg 34mg 5%
Vitamin B1 0.05mg 0.02mg 3%
Potassium 299mg 370mg 2%
Sodium 30mg 1mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.13g 1%
Selenium 0.6µg 1%
Fructose 0.97g 1%
Calcium 22mg 32mg 1%
Calories 25kcal 34kcal 0%
Fats 0.28g 0.4g 0%
Net carbs 2.97g 5.54g N/A
Carbs 4.97g 5.54g 0%
Sugar 1.91g N/A
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +137%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +11.5%
~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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.