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Collard Greens vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the differences between Collard Greens and Fiddlehead ferns?

  • Collard Greens is higher in Vitamin A RAE, and Calcium, yet Fiddlehead ferns are higher in Copper, Vitamin B3, Phosphorus, Vitamin C, Vitamin B2, Potassium, and Zinc.
  • Fiddlehead ferns' daily need coverage for Copper is 30% more.
  • Collard Greens has 4 times more Calcium than Fiddlehead ferns. While Collard Greens has 141mg of Calcium, Fiddlehead ferns have only 32mg.

We used Collards, cooked, boiled, drained, without salt and Fiddlehead ferns, raw types in this article.

Infographic

Collard Greens 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 +340.6%
Contains more Iron +15.9%
Contains more Magnesium +61.9%
Contains more Phosphorus +215.6%
Contains more Potassium +216.2%
Contains less Sodium -93.3%
Contains more Zinc +260.9%
Contains more Copper +527.5%
Equal in Manganese - 0.51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +340.6%
Contains more Iron +15.9%
Contains more Magnesium +61.9%
Contains more Phosphorus +215.6%
Contains more Potassium +216.2%
Contains less Sodium -93.3%
Contains more Zinc +260.9%
Contains more Copper +527.5%
Equal in Manganese - 0.51

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 +110.1%
Contains more Vitamin B1 +100%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +98.1%
Contains more Vitamin B3 +766.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
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 +110.1%
Contains more Vitamin B1 +100%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +98.1%
Contains more Vitamin B3 +766.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +80%
Contains more Protein +67.9%
Contains more Other +12.2%
Equal in Carbs - 5.54
Equal in Water - 88.68
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Fats +80%
Contains more Protein +67.9%
Contains more Other +12.2%
Equal in Carbs - 5.54
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.
Collard Greens Fiddlehead ferns
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Fiddlehead ferns Opinion
Net carbs 1.65g 5.54g Fiddlehead ferns
Protein 2.71g 4.55g Fiddlehead ferns
Fats 0.72g 0.4g Collard Greens
Carbs 5.65g 5.54g Collard Greens
Calories 33kcal 34kcal Fiddlehead ferns
Sugar 0.4g Fiddlehead ferns
Fiber 4g Collard Greens
Calcium 141mg 32mg Collard Greens
Iron 1.13mg 1.31mg Fiddlehead ferns
Magnesium 21mg 34mg Fiddlehead ferns
Phosphorus 32mg 101mg Fiddlehead ferns
Potassium 117mg 370mg Fiddlehead ferns
Sodium 15mg 1mg Fiddlehead ferns
Zinc 0.23mg 0.83mg Fiddlehead ferns
Copper 0.051mg 0.32mg Fiddlehead ferns
Manganese 0.51mg 0.51mg
Selenium 0.5µg Collard Greens
Vitamin A 7600IU 3617IU Collard Greens
Vitamin A RAE 380µg 181µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 26.6mg Fiddlehead ferns
Vitamin B1 0.04mg 0.02mg Collard Greens
Vitamin B2 0.106mg 0.21mg Fiddlehead ferns
Vitamin B3 0.575mg 4.98mg Fiddlehead ferns
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.128mg Collard Greens
Folate 16µg Collard Greens
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g Fiddlehead ferns
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
129%
Collard Greens
35%
Fiddlehead ferns
Minerals Daily Need Coverage Score
22%
Collard Greens
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.047g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
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 ($)

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.