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% |
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% |
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 | |
|
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% |
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
23%
30%
Minerals Daily Need Coverage Score
35%
105%
Comparison summary
Which food is richer in minerals?
Kanpyo is relatively richer in minerals
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.045g)
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.