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  6. Fiddlehead ferns vs. Grape leaves

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

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How are Fiddlehead ferns and Grape leaves different?

  • Fiddlehead ferns are higher in Vitamin C, and Vitamin B3, however, Grape leaves are richer in Vitamin A RAE, Manganese, Calcium, Iron, Magnesium, Vitamin B2, and Copper.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 133% higher.
  • Fiddlehead ferns contain 2 times more Vitamin C than Grape leaves. While Fiddlehead ferns contain 26.6mg of Vitamin C, Grape leaves contain only 11.1mg.

Fiddlehead ferns, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Fiddlehead ferns vs Grape 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
Grape leaves
Grape leaves
Contains more Phosphorus +11%
Contains more Potassium +36%
Contains less Sodium -88.9%
Contains more Zinc +23.9%
Contains more Calcium +1034.4%
Contains more Iron +100.8%
Contains more Magnesium +179.4%
Contains more Copper +29.7%
Contains more Manganese +459.8%
Equal in Phosphorus - 91
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Phosphorus +11%
Contains more Potassium +36%
Contains less Sodium -88.9%
Contains more Zinc +23.9%
Contains more Calcium +1034.4%
Contains more Iron +100.8%
Contains more Magnesium +179.4%
Contains more Copper +29.7%
Contains more Manganese +459.8%
Equal in Phosphorus - 91

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
2
:
8
Grape leaves
Grape leaves
Contains more Vitamin C +139.6%
Contains more Vitamin B3 +110.8%
Contains more Vitamin A +660.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +68.6%
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%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +139.6%
Contains more Vitamin B3 +110.8%
Contains more Vitamin A +660.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +68.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
1
:
4
Grape leaves
Grape leaves
Contains more Water +20.9%
Contains more Protein +23.1%
Contains more Fats +430%
Contains more Carbs +212.5%
Contains more Other +98.8%
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
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +20.9%
Contains more Protein +23.1%
Contains more Fats +430%
Contains more Carbs +212.5%
Contains more Other +98.8%

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 Grape leaves
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Grape leaves Opinion
Net carbs 5.54g 6.31g Grape leaves
Protein 4.55g 5.6g Grape leaves
Fats 0.4g 2.12g Grape leaves
Carbs 5.54g 17.31g Grape leaves
Calories 34kcal 93kcal Grape leaves
Sugar 6.3g Fiddlehead ferns
Fiber 11g Grape leaves
Calcium 32mg 363mg Grape leaves
Iron 1.31mg 2.63mg Grape leaves
Magnesium 34mg 95mg Grape leaves
Phosphorus 101mg 91mg Fiddlehead ferns
Potassium 370mg 272mg Fiddlehead ferns
Sodium 1mg 9mg Fiddlehead ferns
Zinc 0.83mg 0.67mg Fiddlehead ferns
Copper 0.32mg 0.415mg Grape leaves
Manganese 0.51mg 2.855mg Grape leaves
Selenium 0.9µg Grape leaves
Vitamin A 3617IU 27521IU Grape leaves
Vitamin A RAE 181µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 26.6mg 11.1mg Fiddlehead ferns
Vitamin B1 0.02mg 0.04mg Grape leaves
Vitamin B2 0.21mg 0.354mg Grape leaves
Vitamin B3 4.98mg 2.362mg Fiddlehead ferns
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg Grape leaves
Folate 83µg Grape leaves
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g Fiddlehead ferns
Monounsaturated Fat 0.081g Grape leaves
Polyunsaturated fat 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Grape 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
192%
Grape leaves
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.336g)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $2.8)
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.