Fiddlehead ferns vs. Chinese broccoli — In-Depth Nutrition Comparison
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The main differences between fiddlehead ferns and chinese broccoli
- Fiddlehead ferns are richer in copper, vitamin B3, vitamin A, manganese, iron, and phosphorus, yet chinese broccoli is richer in calcium and vitamin B1.
- Daily need coverage for copper for fiddlehead ferns is 29% higher.
- Fiddlehead ferns contain 11 times more vitamin B3 than chinese broccoli. Fiddlehead ferns contain 4.98mg of vitamin B3, while chinese broccoli contains 0.437mg.
Food types used in this article are Fiddlehead ferns, raw and Broccoli, chinese, cooked.
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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 more MagnesiumMagnesium | +88.9% |
| Contains more PotassiumPotassium | +41.8% |
| Contains more IronIron | +133.9% |
| Contains more CopperCopper | +424.6% |
| Contains more ZincZinc | +112.8% |
| Contains more PhosphorusPhosphorus | +146.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +93.2% |
| Contains more CalciumCalcium | +212.5% |
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 AVitamin A | +120.7% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin B3Vitamin B3 | +1039.6% |
| Contains more Vitamin B1Vitamin B1 | +375% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +299.1% |
| Contains more CarbsCarbs | +45.4% |
| Contains more FatsFats | +80% |
~equal in
Water
~93.54g
~equal in
Other
~0.79g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 71% | |
| Copper | 0.32mg | 0.061mg | 29% |
| Vitamin B3 | 4.98mg | 0.437mg | 28% |
| Folate | 99µg | 25% | |
| Manganese | 0.51mg | 0.264mg | 11% |
| Vitamin A | 181µg | 82µg | 11% |
| Fiber | 2.5g | 10% | |
| Iron | 1.31mg | 0.56mg | 9% |
| Phosphorus | 101mg | 41mg | 9% |
| Calcium | 32mg | 100mg | 7% |
| Protein | 4.55g | 1.14g | 7% |
| Vitamin B1 | 0.02mg | 0.095mg | 6% |
| Choline | 25.3mg | 5% | |
| Vitamin B2 | 0.21mg | 0.146mg | 5% |
| Vitamin B6 | 0.07mg | 5% | |
| Magnesium | 34mg | 18mg | 4% |
| Zinc | 0.83mg | 0.39mg | 4% |
| Vitamin B5 | 0.159mg | 3% | |
| Vitamin E | 0.48mg | 3% | |
| Potassium | 370mg | 261mg | 3% |
| Selenium | 1.3µg | 2% | |
| Vitamin C | 26.6mg | 28.2mg | 2% |
| Polyunsaturated fat | 0.33g | 2% | |
| Saturated fat | 0.11g | 1% | |
| Calories | 34kcal | 22kcal | 1% |
| Carbs | 5.54g | 3.81g | 1% |
| Fats | 0.4g | 0.72g | 0% |
| Net carbs | 5.54g | 1.31g | N/A |
| Sugar | 0.84g | N/A | |
| Sodium | 1mg | 7mg | 0% |
| Monounsaturated fat | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
40%
Minerals Daily Need Coverage Score
35%
18%
Comparison summary
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)