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

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What are the differences between fiddlehead ferns and red cabbage?

  • Fiddlehead ferns are higher in vitamin A, copper, vitamin B3, manganese, vitamin B2, phosphorus, iron, and zinc, yet red cabbage is higher in vitamin C.
  • Fiddlehead ferns' daily need coverage for vitamin A is 50% 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.

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Fiddlehead ferns vs Red cabbage 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.
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

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%

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

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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.