Fiddlehead ferns vs. Kanpyo — In-Depth Nutrition Comparison
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Important differences between fiddlehead ferns and kanpyo
- Fiddlehead ferns have more vitamin A, vitamin C, vitamin B3, and vitamin B2; however, kanpyo has more iron, zinc, potassium, manganese, calcium, and magnesium.
- Fiddlehead ferns' daily need coverage for vitamin A is 72% more.
- Fiddlehead ferns have 133 times more vitamin C than kanpyo. Fiddlehead ferns have 26.6mg of vitamin C, while kanpyo has 0.2mg.
The food varieties used in the comparison are Fiddlehead ferns, raw and Kanpyo, (dried gourd strips).
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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 less SodiumSodium | -93.3% |
| Contains more MagnesiumMagnesium | +267.6% |
| Contains more CalciumCalcium | +775% |
| Contains more PotassiumPotassium | +327.6% |
| Contains more IronIron | +290.8% |
| Contains more CopperCopper | +35.3% |
| Contains more ZincZinc | +606% |
| Contains more PhosphorusPhosphorus | +86.1% |
| Contains more ManganeseManganese | +122.9% |
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 | +13200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +377.3% |
| Contains more Vitamin B3Vitamin B3 | +71.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 2.553mg | 51% | |
| Iron | 1.31mg | 5.12mg | 48% |
| Zinc | 0.83mg | 5.86mg | 46% |
| Vitamin B6 | 0.532mg | 41% | |
| Fiber | 9.8g | 39% | |
| Potassium | 370mg | 1582mg | 36% |
| Vitamin C | 26.6mg | 0.2mg | 29% |
| Manganese | 0.51mg | 1.137mg | 27% |
| Calcium | 32mg | 280mg | 25% |
| Magnesium | 34mg | 125mg | 22% |
| Carbs | 5.54g | 65.03g | 20% |
| Vitamin A | 181µg | 20% | |
| Folate | 61µg | 15% | |
| Vitamin B2 | 0.21mg | 0.044mg | 13% |
| Copper | 0.32mg | 0.433mg | 13% |
| Vitamin B3 | 4.98mg | 2.9mg | 13% |
| Phosphorus | 101mg | 188mg | 12% |
| Calories | 34kcal | 258kcal | 11% |
| Protein | 4.55g | 8.58g | 8% |
| Selenium | 2.6µg | 5% | |
| Vitamin B1 | 0.02mg | 0mg | 2% |
| Polyunsaturated fat | 0.244g | 2% | |
| Sodium | 1mg | 15mg | 1% |
| Fats | 0.4g | 0.56g | 0% |
| Net carbs | 5.54g | 55.23g | N/A |
| Saturated fat | 0.045g | 0% | |
| Monounsaturated fat | 0.103g | 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:
8.58 g
Fats:
0.56 g
Carbs:
65.03 g
Water:
19.97 g
Other:
5.86 g
| Contains more WaterWater | +344.1% |
| Contains more ProteinProtein | +88.6% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +1073.8% |
| Contains more OtherOther | +606% |
