Fiddlehead ferns vs. Pumpkin — In-Depth Nutrition Comparison
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How are fiddlehead ferns and pumpkins different?
- Fiddlehead ferns are richer in vitamin B3, copper, vitamin C, manganese, vitamin B2, phosphorus, iron, magnesium, and zinc, while pumpkins are higher in vitamin A.
- Pumpkins cover your daily need for vitamin A, 43% more than fiddlehead ferns.
- Fiddlehead ferns contain 12 times more vitamin B3 than pumpkins. Fiddlehead ferns contain 4.98mg of vitamin B3, while pumpkins contain 0.413mg.
Fiddlehead ferns, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.
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 MagnesiumMagnesium | +277.8% |
| Contains more CalciumCalcium | +113.3% |
| Contains more PotassiumPotassium | +60.9% |
| Contains more IronIron | +129.8% |
| Contains more CopperCopper | +251.6% |
| Contains more ZincZinc | +260.9% |
| Contains more PhosphorusPhosphorus | +236.7% |
| Contains more ManganeseManganese | +473% |
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 | +466% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
| Contains more Vitamin B3Vitamin B3 | +1105.8% |
| Contains more Vitamin AVitamin A | +59.1% |
| Contains more Vitamin B1Vitamin B1 | +55% |
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:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more ProteinProtein | +531.9% |
| Contains more FatsFats | +471.4% |
| Contains more CarbsCarbs | +13.1% |
| Contains more OtherOther | +33.9% |
~equal in
Water
~93.69g
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 vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 4.98mg | 0.413mg | 29% |
| Copper | 0.32mg | 0.091mg | 25% |
| Vitamin C | 26.6mg | 4.7mg | 24% |
| Manganese | 0.51mg | 0.089mg | 18% |
| Vitamin A | 181µg | 288µg | 12% |
| Vitamin B2 | 0.21mg | 0.078mg | 10% |
| Phosphorus | 101mg | 30mg | 10% |
| Iron | 1.31mg | 0.57mg | 9% |
| Protein | 4.55g | 0.72g | 8% |
| Magnesium | 34mg | 9mg | 6% |
| Vitamin E | 0.8mg | 5% | |
| Zinc | 0.83mg | 0.23mg | 5% |
| Vitamin B5 | 0.201mg | 4% | |
| Potassium | 370mg | 230mg | 4% |
| Fiber | 1.1g | 4% | |
| Vitamin B6 | 0.044mg | 3% | |
| Calcium | 32mg | 15mg | 2% |
| Folate | 9µg | 2% | |
| Vitamin K | 0.8µg | 1% | |
| Choline | 6.2mg | 1% | |
| Calories | 34kcal | 20kcal | 1% |
| Vitamin B1 | 0.02mg | 0.031mg | 1% |
| Fats | 0.4g | 0.07g | 1% |
| Carbs | 5.54g | 4.9g | 0% |
| Net carbs | 5.54g | 3.8g | N/A |
| Sugar | 2.08g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.009g | 0% | |
| Polyunsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 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 |
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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%
15%
Minerals Daily Need Coverage Score
35%
11%
Comparison summary
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 52)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.2)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)