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  6. Fiddlehead ferns vs. Drumstick leaves

Fiddlehead ferns vs. Drumstick leaves — In-Depth Nutrition Comparison

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What are the differences between Fiddlehead ferns and Drumstick leaves?

  • Fiddlehead ferns are higher in Copper, and Vitamin B3, yet Drumstick leaves are higher in Vitamin B2, Iron, Vitamin C, Manganese, Vitamin A RAE, Vitamin B1, and Calcium.
  • Drumstick leaves' daily need coverage for Vitamin B2 is 35% more.
  • Fiddlehead ferns have 3 times more Copper than Drumstick leaves. While Fiddlehead ferns have 0.32mg of Copper, Drumstick leaves have only 0.105mg.

We used Fiddlehead ferns, raw and Drumstick leaves, raw types in this article.

Infographic

Fiddlehead ferns vs Drumstick leaves 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.
Fiddlehead ferns
Fiddlehead ferns
4
:
6
Drumstick leaves
Drumstick leaves
Contains less Sodium -88.9%
Contains more Zinc +38.3%
Contains more Copper +204.8%
Contains more Calcium +478.1%
Contains more Iron +205.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +10.9%
Contains more Manganese +108.4%
Equal in Potassium - 337
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Drumstick leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 150% 30% 48% 30% 2% 17% 35% 139% 5%
Contains less Sodium -88.9%
Contains more Zinc +38.3%
Contains more Copper +204.8%
Contains more Calcium +478.1%
Contains more Iron +205.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +10.9%
Contains more Manganese +108.4%
Equal in Potassium - 337

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.
Fiddlehead ferns
Fiddlehead ferns
1
:
7
Drumstick leaves
Drumstick leaves
Contains more Vitamin B3 +124.3%
Contains more Vitamin A +109.1%
Contains more Vitamin C +94.4%
Contains more Vitamin B1 +1185%
Contains more Vitamin B2 +214.3%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Drumstick leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 454% 0% 0% 173% 65% 153% 42% 8% 277% 30% 0% 0%
Contains more Vitamin B3 +124.3%
Contains more Vitamin A +109.1%
Contains more Vitamin C +94.4%
Contains more Vitamin B1 +1185%
Contains more Vitamin B2 +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
1
:
4
Drumstick leaves
Drumstick leaves
Contains more Water +12.7%
Contains more Protein +106.6%
Contains more Fats +250%
Contains more Carbs +49.5%
Contains more Other +172.3%
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Drumstick leaves
9% 8% 79% 2%
Protein: 9.4 g
Fats: 1.4 g
Carbs: 8.28 g
Water: 78.66 g
Other: 2.26 g
Contains more Water +12.7%
Contains more Protein +106.6%
Contains more Fats +250%
Contains more Carbs +49.5%
Contains more Other +172.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Drumstick leaves
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Drumstick leaves Opinion
Net carbs 5.54g 6.28g Drumstick leaves
Protein 4.55g 9.4g Drumstick leaves
Fats 0.4g 1.4g Drumstick leaves
Carbs 5.54g 8.28g Drumstick leaves
Calories 34kcal 64kcal Drumstick leaves
Fiber 2g Drumstick leaves
Calcium 32mg 185mg Drumstick leaves
Iron 1.31mg 4mg Drumstick leaves
Magnesium 34mg 42mg Drumstick leaves
Phosphorus 101mg 112mg Drumstick leaves
Potassium 370mg 337mg Fiddlehead ferns
Sodium 1mg 9mg Fiddlehead ferns
Zinc 0.83mg 0.6mg Fiddlehead ferns
Copper 0.32mg 0.105mg Fiddlehead ferns
Manganese 0.51mg 1.063mg Drumstick leaves
Selenium 0.9µg Drumstick leaves
Vitamin A 3617IU 7564IU Drumstick leaves
Vitamin A RAE 181µg 378µg Drumstick leaves
Vitamin C 26.6mg 51.7mg Drumstick leaves
Vitamin B1 0.02mg 0.257mg Drumstick leaves
Vitamin B2 0.21mg 0.66mg Drumstick leaves
Vitamin B3 4.98mg 2.22mg Fiddlehead ferns
Vitamin B5 0.125mg Drumstick leaves
Vitamin B6 1.2mg Drumstick leaves
Folate 40µg Drumstick leaves
Tryptophan 0.144mg Drumstick leaves
Threonine 0.411mg Drumstick leaves
Isoleucine 0.451mg Drumstick leaves
Leucine 0.791mg Drumstick leaves
Lysine 0.537mg Drumstick leaves
Methionine 0.123mg Drumstick leaves
Phenylalanine 0.487mg Drumstick leaves
Valine 0.611mg Drumstick leaves
Histidine 0.196mg Drumstick leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Drumstick leaves
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
38%
Fiddlehead ferns
100%
Drumstick leaves
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
51%
Drumstick leaves

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Drumstick leaves
Drumstick leaves is relatively richer in minerals
Which food is richer in vitamins?
Drumstick leaves
Drumstick leaves is relatively richer in vitamins
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Drumstick leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/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.