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Fiddlehead ferns vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between fiddlehead ferns and cauliflower

  • Fiddlehead ferns have more vitamin A, copper, vitamin B3, manganese, vitamin B2, iron, phosphorus, and zinc; however, cauliflower is richer in vitamin C.
  • Fiddlehead ferns cover your daily vitamin A needs 72% more than cauliflower.
  • Cauliflower has 10 times less vitamin B3 than fiddlehead ferns. Fiddlehead ferns have 4.98mg of vitamin B3, while cauliflower has 0.507mg.

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

Infographic

Fiddlehead ferns vs Cauliflower 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 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
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%
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 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +882.2%
Contains more Vitamin CVitamin C +81.2%
Contains more Vitamin B1Vitamin B1 +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Cauliflower DV% diff.
Copper 0.32mg 0.039mg 31%
Vitamin B3 4.98mg 0.507mg 28%
Vitamin C 26.6mg 48.2mg 24%
Vitamin A 181µg 0µg 20%
Manganese 0.51mg 0.155mg 15%
Folate 57µg 14%
Vitamin B6 0.184mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Vitamin B2 0.21mg 0.06mg 12%
Iron 1.31mg 0.42mg 11%
Phosphorus 101mg 44mg 8%
Choline 44.3mg 8%
Fiber 2g 8%
Zinc 0.83mg 0.27mg 5%
Protein 4.55g 1.92g 5%
Magnesium 34mg 15mg 5%
Vitamin B1 0.02mg 0.05mg 3%
Potassium 370mg 299mg 2%
Sodium 1mg 30mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.13g 1%
Selenium 0.6µg 1%
Fructose 0.97g 1%
Calcium 32mg 22mg 1%
Calories 34kcal 25kcal 0%
Fats 0.4g 0.28g 0%
Net carbs 5.54g 2.97g N/A
Carbs 5.54g 4.97g 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
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +137%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +11.5%
~equal in Water ~92.07g
~equal in Other ~0.76g

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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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.