Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fiddlehead ferns vs. Red cabbage — In-Depth Nutrition Comparison

Compare

What are the differences between fiddlehead ferns and red cabbage?

  • Fiddlehead ferns are higher in copper, vitamin B3, vitamin A, manganese, vitamin B2, phosphorus, iron, and zinc, yet red cabbage is higher in vitamin C.
  • Red cabbage's daily need coverage for vitamin C is 34% more.
  • Fiddlehead ferns have 19 times more copper than red cabbage. While fiddlehead ferns have 0.32mg of copper, red cabbage has only 0.017mg.

We used Fiddlehead ferns, raw and Cabbage, red, raw types in this article.

Infographic

Fiddlehead ferns vs Red cabbage infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +63.8%
Contains more CopperCopper +1782.4%
Contains more ZincZinc +277.3%
Contains more PhosphorusPhosphorus +236.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +109.9%
Contains more CalciumCalcium +40.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +223.2%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +1091.4%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin B1Vitamin B1 +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +218.2%
Contains more FatsFats +150%
Contains more OtherOther +27.7%
Contains more CarbsCarbs +33%
~equal in Water ~90.39g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Red cabbage
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Red cabbage DV% diff.
Copper 0.32mg 0.017mg 34%
Vitamin C 26.6mg 57mg 34%
Vitamin K 38.2µg 32%
Vitamin B3 4.98mg 0.418mg 29%
Vitamin B6 0.209mg 16%
Vitamin A 181µg 56µg 14%
Manganese 0.51mg 0.243mg 12%
Vitamin B2 0.21mg 0.069mg 11%
Phosphorus 101mg 30mg 10%
Fiber 2.1g 8%
Zinc 0.83mg 0.22mg 6%
Iron 1.31mg 0.8mg 6%
Protein 4.55g 1.43g 6%
Folate 18µg 5%
Potassium 370mg 243mg 4%
Magnesium 34mg 16mg 4%
Vitamin B1 0.02mg 0.064mg 4%
Vitamin B5 0.147mg 3%
Choline 17.1mg 3%
Fructose 1.48g 2%
Selenium 0.6µg 1%
Carbs 5.54g 7.37g 1%
Vitamin E 0.11mg 1%
Polyunsaturated fat 0.08g 1%
Calcium 32mg 45mg 1%
Sodium 1mg 27mg 1%
Calories 34kcal 31kcal 0%
Fats 0.4g 0.16g 0%
Net carbs 5.54g 5.27g N/A
Sugar 3.83g N/A
Saturated fat 0.021g 0%
Monounsaturated fat 0.012g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Fiddlehead ferns
33%
Red cabbage
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
14%
Red cabbage

Comparison summary

Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 32)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $0.3)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.