Fiddlehead ferns vs. Hearts of palm — In-Depth Nutrition Comparison
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What are the main differences between Fiddlehead ferns and Hearts of palm?
- Fiddlehead ferns are richer in Vitamin B3, Vitamin C, Copper, Vitamin A, Vitamin B2, Potassium, and Phosphorus, yet Hearts of palm are richer in Manganese, and Iron.
- Hearts of palm' daily need coverage for Manganese is 38% higher.
- Fiddlehead ferns contain less Sodium.
We used Fiddlehead ferns, raw and Hearts of palm, canned types in this comparison.
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 more PotassiumPotassium | +109% |
| Contains more CopperCopper | +140.6% |
| Contains more PhosphorusPhosphorus | +55.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +138.9% |
| Contains more ZincZinc | +38.6% |
| Contains more ManganeseManganese | +173.3% |
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 CVitamin C | +236.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +268.4% |
| Contains more Vitamin B3Vitamin B3 | +1039.6% |
~equal in
Vitamin D
~0µg
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:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more ProteinProtein | +80.6% |
| Contains more CarbsCarbs | +19.9% |
| Contains more FatsFats | +55% |
| Contains more OtherOther | +145.8% |
~equal in
Water
~90.2g
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 28kcal |
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| Protein | 4.55g | 2.52g |
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| Fats | 0.4g | 0.62g |
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| Vitamin C | 26.6mg | 7.9mg |
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| Net carbs | 5.54g | 2.22g |
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| Carbs | 5.54g | 4.62g |
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| Magnesium | 34mg | 38mg |
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| Calcium | 32mg | 58mg |
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| Potassium | 370mg | 177mg |
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| Iron | 1.31mg | 3.13mg |
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| Fiber | 2.4g |
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| Copper | 0.32mg | 0.133mg |
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| Zinc | 0.83mg | 1.15mg |
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| Phosphorus | 101mg | 65mg |
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| Sodium | 1mg | 426mg |
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| Vitamin A | 3617IU | 0IU |
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| Vitamin A | 181µg | 0µg |
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| Manganese | 0.51mg | 1.394mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.02mg | 0.011mg |
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| Vitamin B2 | 0.21mg | 0.057mg |
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| Vitamin B3 | 4.98mg | 0.437mg |
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| Vitamin B5 | 0.126mg |
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| Vitamin B6 | 0.022mg |
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| Folate | 39µg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.103g |
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| Polyunsaturated fat | 0.202g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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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 | 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
35%
7%
Minerals Daily Need Coverage Score
35%
52%
Comparison summary
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 425mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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 ($)
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.