Fiddlehead ferns vs. Amaranth leaves — In-Depth Nutrition Comparison
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How are Fiddlehead ferns and Amaranth leaves different?
- Fiddlehead ferns are richer in Vitamin B3, Copper, and Phosphorus, while Amaranth leaves are higher in Vitamin C, Calcium, Manganese, Iron, and Potassium.
- Fiddlehead ferns covers your daily need of Vitamin B3 27% more than Amaranth leaves.
- Fiddlehead ferns contain 2 times more Phosphorus than Amaranth leaves. Fiddlehead ferns contain 101mg of Phosphorus, while Amaranth leaves contain 50mg.
Fiddlehead ferns, raw and Amaranth leaves, raw types were used in this article.
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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
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Phosphorus
+102%
Contains
less
Sodium
-95%
Contains
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Copper
+97.5%
Contains
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Calcium
+571.9%
Contains
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Iron
+77.1%
Contains
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Magnesium
+61.8%
Contains
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Potassium
+65.1%
Contains
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Manganese
+73.5%
Equal in Zinc - 0.9
Contains
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Phosphorus
+102%
Contains
less
Sodium
-95%
Contains
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Copper
+97.5%
Contains
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Calcium
+571.9%
Contains
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Iron
+77.1%
Contains
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Magnesium
+61.8%
Contains
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Potassium
+65.1%
Contains
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Manganese
+73.5%
Equal in Zinc - 0.9
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
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Vitamin A
+24%
Contains
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Vitamin B2
+32.9%
Contains
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Vitamin B3
+656.8%
Contains
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Vitamin C
+62.8%
Contains
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Vitamin B1
+35%
Contains
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Vitamin A
+24%
Contains
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Vitamin B2
+32.9%
Contains
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Vitamin B3
+656.8%
Contains
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Vitamin C
+62.8%
Contains
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Vitamin B1
+35%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+85%
Contains
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Fats
+21.2%
Contains
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Carbs
+37.8%
Contains
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Other
+80.7%
Equal in Water - 91.69
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
2.46 g
Fats:
0.33 g
Carbs:
4.02 g
Water:
91.69 g
Other:
1.5 g
Contains
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Protein
+85%
Contains
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Fats
+21.2%
Contains
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Carbs
+37.8%
Contains
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Other
+80.7%
Equal in Water - 91.69
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| 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 | |
|
Opinion |
| Net carbs | 5.54g | 4.02g |
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| Protein | 4.55g | 2.46g |
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| Fats | 0.4g | 0.33g |
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| Carbs | 5.54g | 4.02g |
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| Calories | 34kcal | 23kcal |
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| Calcium | 32mg | 215mg |
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| Iron | 1.31mg | 2.32mg |
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| Magnesium | 34mg | 55mg |
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| Phosphorus | 101mg | 50mg |
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| Potassium | 370mg | 611mg |
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| Sodium | 1mg | 20mg |
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| Zinc | 0.83mg | 0.9mg |
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| Copper | 0.32mg | 0.162mg |
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| Manganese | 0.51mg | 0.885mg |
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| Selenium | 0.9µg |
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| Vitamin A | 3617IU | 2917IU |
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| Vitamin A RAE | 181µg | 146µg |
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| Vitamin C | 26.6mg | 43.3mg |
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| Vitamin B1 | 0.02mg | 0.027mg |
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| Vitamin B2 | 0.21mg | 0.158mg |
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| Vitamin B3 | 4.98mg | 0.658mg |
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| Vitamin B5 | 0.064mg |
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| Vitamin B6 | 0.192mg |
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| Folate | 85µg |
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| Vitamin K | 1140µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.099mg |
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| Isoleucine | 0.119mg |
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| Leucine | 0.195mg |
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| Lysine | 0.127mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.137mg |
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| Histidine | 0.052mg |
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| Saturated Fat | 0.091g |
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| Monounsaturated Fat | 0.076g |
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| Polyunsaturated fat | 0.147g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
38%
278%
Minerals Daily Need Coverage Score
35%
47%
Comparison summary
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.091g)
Which food is richer in minerals?
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.