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 A, vitamin B3, vitamin C, copper, vitamin B2, potassium, and phosphorus, yet hearts of palm are richer in manganese and iron.
- Fiddlehead ferns' daily need coverage for vitamin A is 72% higher.
- Fiddlehead ferns have 11 times more vitamin B3 than hearts of palm. Fiddlehead ferns have 4.98mg of vitamin B3, while hearts of palm have 0.437mg.
- 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.51mg | 1.394mg | 38% |
| Vitamin B3 | 4.98mg | 0.437mg | 28% |
| Iron | 1.31mg | 3.13mg | 23% |
| Copper | 0.32mg | 0.133mg | 21% |
| Vitamin C | 26.6mg | 7.9mg | 21% |
| Vitamin A | 181µg | 0µg | 20% |
| Sodium | 1mg | 426mg | 18% |
| Vitamin B2 | 0.21mg | 0.057mg | 12% |
| Folate | 39µg | 10% | |
| Fiber | 2.4g | 10% | |
| Potassium | 370mg | 177mg | 6% |
| Phosphorus | 101mg | 65mg | 5% |
| Protein | 4.55g | 2.52g | 4% |
| Vitamin B5 | 0.126mg | 3% | |
| Zinc | 0.83mg | 1.15mg | 3% |
| Calcium | 32mg | 58mg | 3% |
| Vitamin B6 | 0.022mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Magnesium | 34mg | 38mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Vitamin B1 | 0.02mg | 0.011mg | 1% |
| Calories | 34kcal | 28kcal | 0% |
| Fats | 0.4g | 0.62g | 0% |
| Carbs | 5.54g | 4.62g | 0% |
| Net carbs | 5.54g | 2.22g | N/A |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
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
