Fiddlehead ferns vs. Nopales — In-Depth Nutrition Comparison
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How are fiddlehead ferns and nopales different?
- Fiddlehead ferns are richer in vitamin A, copper, vitamin B3, vitamin C, vitamin B2, phosphorus, iron, and zinc, while nopales are higher in calcium.
- Fiddlehead ferns cover your daily need for vitamin A, 63% more than nopales.
- Fiddlehead ferns contain 12 times more vitamin B3 than nopales. Fiddlehead ferns contain 4.98mg of vitamin B3, while nopales contain 0.41mg.
Fiddlehead ferns, raw and Nopales, raw types were used in this article.
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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 | +44% |
| Contains more IronIron | +122% |
| Contains more CopperCopper | +515.4% |
| Contains more ZincZinc | +232% |
| Contains more PhosphorusPhosphorus | +531.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +11.6% |
| Contains more MagnesiumMagnesium | +52.9% |
| Contains more CalciumCalcium | +412.5% |
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 | +186% |
| Contains more Vitamin AVitamin A | +687% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +412.2% |
| Contains more Vitamin B3Vitamin B3 | +1114.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.32mg | 0.052mg | 30% |
| Vitamin B3 | 4.98mg | 0.41mg | 29% |
| Vitamin C | 26.6mg | 9.3mg | 19% |
| Vitamin A | 181µg | 23µg | 18% |
| Calcium | 32mg | 164mg | 13% |
| Vitamin B2 | 0.21mg | 0.041mg | 13% |
| Phosphorus | 101mg | 16mg | 12% |
| Fiber | 2.2g | 9% | |
| Iron | 1.31mg | 0.59mg | 9% |
| Protein | 4.55g | 1.32g | 6% |
| Zinc | 0.83mg | 0.25mg | 5% |
| Vitamin B6 | 0.07mg | 5% | |
| Magnesium | 34mg | 52mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Potassium | 370mg | 257mg | 3% |
| Vitamin B5 | 0.167mg | 3% | |
| Manganese | 0.51mg | 0.457mg | 2% |
| Folate | 3µg | 1% | |
| Choline | 7.3mg | 1% | |
| Calories | 34kcal | 16kcal | 1% |
| Vitamin B1 | 0.02mg | 0.012mg | 1% |
| Selenium | 0.7µg | 1% | |
| Sodium | 1mg | 21mg | 1% |
| Carbs | 5.54g | 3.33g | 1% |
| Fats | 0.4g | 0.09g | 0% |
| Net carbs | 5.54g | 1.13g | N/A |
| Sugar | 1.15g | N/A | |
| Saturated fat | 0.016g | 0% | |
| Monounsaturated fat | 0.018g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.04mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.077mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.059mg | 0% | |
| Histidine | 0.025mg | 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:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more ProteinProtein | +244.7% |
| Contains more FatsFats | +344.4% |
| Contains more CarbsCarbs | +66.4% |
| Contains more OtherOther | +37.3% |
~equal in
Water
~94.12g
