Fiddlehead ferns vs. Pumpkin leaves — In-Depth Nutrition Comparison
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Summary of differences between fiddlehead ferns and pumpkin leaves
- Fiddlehead ferns have more vitamin A, vitamin B3, copper, vitamin C, manganese, vitamin B2, and zinc; however, pumpkin leaves are higher in iron and vitamin B1.
- Fiddlehead ferns cover your daily need for vitamin A, 33% more than pumpkin leaves.
- Fiddlehead ferns have 5 times more vitamin B3 than pumpkin leaves. While fiddlehead ferns have 4.98mg of vitamin B3, pumpkin leaves have only 0.92mg.
These are the specific foods used in this comparison Fiddlehead ferns, raw and Pumpkin leaves, raw.
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 CopperCopper | +140.6% |
| Contains more ZincZinc | +315% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +43.7% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more CalciumCalcium | +21.9% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +69.5% |
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 | +141.8% |
| Contains more Vitamin AVitamin A | +86.6% |
| Contains more Vitamin B2Vitamin B2 | +64.1% |
| Contains more Vitamin B3Vitamin B3 | +441.3% |
| Contains more Vitamin B1Vitamin B1 | +370% |
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:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more ProteinProtein | +44.4% |
| Contains more CarbsCarbs | +137.8% |
| Contains more OtherOther | +49.4% |
~equal in
Fats
~0.4g
~equal in
Water
~92.88g
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 B3 | 4.98mg | 0.92mg | 25% |
| Copper | 0.32mg | 0.133mg | 21% |
| Vitamin C | 26.6mg | 11mg | 17% |
| Vitamin B6 | 0.207mg | 16% | |
| Iron | 1.31mg | 2.22mg | 11% |
| Folate | 36µg | 9% | |
| Vitamin A | 181µg | 97µg | 9% |
| Manganese | 0.51mg | 0.355mg | 7% |
| Vitamin B1 | 0.02mg | 0.094mg | 6% |
| Zinc | 0.83mg | 0.2mg | 6% |
| Vitamin B2 | 0.21mg | 0.128mg | 6% |
| Protein | 4.55g | 3.15g | 3% |
| Selenium | 0.9µg | 2% | |
| Potassium | 370mg | 436mg | 2% |
| Saturated fat | 0.207g | 1% | |
| Vitamin B5 | 0.042mg | 1% | |
| Calories | 34kcal | 19kcal | 1% |
| Calcium | 32mg | 39mg | 1% |
| Magnesium | 34mg | 38mg | 1% |
| Carbs | 5.54g | 2.33g | 1% |
| Fats | 0.4g | 0.4g | 0% |
| Net carbs | 5.54g | 2.33g | N/A |
| Phosphorus | 101mg | 104mg | 0% |
| Sodium | 1mg | 11mg | 0% |
| Monounsaturated fat | 0.052g | 0% | |
| Polyunsaturated fat | 0.022g | 0% | |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.156mg | 0% | |
| Isoleucine | 0.156mg | 0% | |
| Leucine | 0.318mg | 0% | |
| Lysine | 0.2mg | 0% | |
| Methionine | 0.054mg | 0% | |
| Phenylalanine | 0.171mg | 0% | |
| Valine | 0.181mg | 0% | |
| Histidine | 0.05mg | 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 | Equal | |
| 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%
17%
Minerals Daily Need Coverage Score
35%
31%
Comparison summary
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.207g)
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.