Fiddlehead ferns vs. Rapini — In-Depth Nutrition Comparison
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Differences between Fiddlehead ferns and Rapini
- Fiddlehead ferns have more Copper, Vitamin B3, Vitamin C, Vitamin B2, Vitamin A RAE, and Potassium, while Rapini have more Vitamin B1, Iron, and Calcium.
- Fiddlehead ferns' daily need coverage for Copper is 31% higher.
- Rapini contains 4 times less Vitamin B3 than Fiddlehead ferns. Fiddlehead ferns contain 4.98mg of Vitamin B3, while Rapini contains 1.221mg.
The food types used in this comparison are Fiddlehead ferns, raw and Broccoli raab, raw.
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
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Magnesium
+54.5%
Contains
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Phosphorus
+38.4%
Contains
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Potassium
+88.8%
Contains
less
Sodium
-97%
Contains
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Copper
+661.9%
Contains
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Manganese
+29.1%
Contains
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Calcium
+237.5%
Contains
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Iron
+63.4%
Equal in Zinc - 0.77
Contains
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Magnesium
+54.5%
Contains
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Phosphorus
+38.4%
Contains
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Potassium
+88.8%
Contains
less
Sodium
-97%
Contains
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Copper
+661.9%
Contains
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Manganese
+29.1%
Contains
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Calcium
+237.5%
Contains
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Iron
+63.4%
Equal in Zinc - 0.77
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
+37.9%
Contains
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Vitamin C
+31.7%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B3
+307.9%
Contains
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Vitamin B1
+710%
Contains
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Vitamin A
+37.9%
Contains
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Vitamin C
+31.7%
Contains
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Vitamin B2
+62.8%
Contains
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Vitamin B3
+307.9%
Contains
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Vitamin B1
+710%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+43.5%
Contains
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Carbs
+94.4%
Contains
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Fats
+22.5%
Contains
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Other
+13.3%
Equal in Water - 92.55
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Protein
+43.5%
Contains
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Carbs
+94.4%
Contains
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Fats
+22.5%
Contains
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Other
+13.3%
Equal in Water - 92.55
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.54g | 0.15g |
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| Protein | 4.55g | 3.17g |
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| Fats | 0.4g | 0.49g |
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| Carbs | 5.54g | 2.85g |
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| Calories | 34kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g |
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| Fiber | 2.7g |
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| Calcium | 32mg | 108mg |
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| Iron | 1.31mg | 2.14mg |
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| Magnesium | 34mg | 22mg |
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| Phosphorus | 101mg | 73mg |
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| Potassium | 370mg | 196mg |
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| Sodium | 1mg | 33mg |
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| Zinc | 0.83mg | 0.77mg |
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| Copper | 0.32mg | 0.042mg |
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| Manganese | 0.51mg | 0.395mg |
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| Selenium | 1µg |
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| Vitamin A | 3617IU | 2622IU |
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| Vitamin A RAE | 181µg | 131µg |
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| Vitamin E | 1.62mg |
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| Vitamin C | 26.6mg | 20.2mg |
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| Vitamin B1 | 0.02mg | 0.162mg |
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| Vitamin B2 | 0.21mg | 0.129mg |
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| Vitamin B3 | 4.98mg | 1.221mg |
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| Vitamin B5 | 0.322mg |
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| Vitamin B6 | 0.171mg |
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| Folate | 83µg |
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| Vitamin K | 224µg |
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| Tryptophan | 0.043mg |
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| Threonine | 0.106mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.17mg |
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| Lysine | 0.198mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.128mg |
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| Valine | 0.153mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.05g |
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| Monounsaturated Fat | 0.026g |
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| Polyunsaturated fat | 0.13g |
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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 |
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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%
86%
Minerals Daily Need Coverage Score
35%
27%
Comparison summary
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 32)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.