Fiddlehead ferns vs. Sauerkraut — In-Depth Nutrition Comparison
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The main differences between fiddlehead ferns and sauerkraut
- Fiddlehead ferns are richer than sauerkraut in vitamin A, vitamin B3, copper, manganese, vitamin B2, vitamin C, phosphorus, potassium, and zinc.
- Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
- Fiddlehead ferns contain 35 times more vitamin B3 than sauerkraut. Fiddlehead ferns contain 4.98mg of vitamin B3, while sauerkraut contains 0.143mg.
- Fiddlehead ferns contain less sodium.
Food types used in this article are Fiddlehead ferns, raw and Sauerkraut, canned, solids, and liquids.
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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 | +161.5% |
| Contains more PotassiumPotassium | +117.6% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +336.8% |
| Contains more PhosphorusPhosphorus | +405% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +237.7% |
| Contains more IronIron | +12.2% |
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 | +81% |
| Contains more Vitamin AVitamin A | +18000% |
| Contains more Vitamin B2Vitamin B2 | +854.5% |
| Contains more Vitamin B3Vitamin B3 | +3382.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 4.98mg | 0.143mg | 30% |
| Sodium | 1mg | 661mg | 29% |
| Copper | 0.32mg | 0.096mg | 25% |
| Vitamin A | 181µg | 1µg | 20% |
| Manganese | 0.51mg | 0.151mg | 16% |
| Vitamin B2 | 0.21mg | 0.022mg | 14% |
| Vitamin C | 26.6mg | 14.7mg | 13% |
| Phosphorus | 101mg | 20mg | 12% |
| Fiber | 2.9g | 12% | |
| Vitamin K | 13µg | 11% | |
| Vitamin B6 | 0.13mg | 10% | |
| Protein | 4.55g | 0.91g | 7% |
| Folate | 24µg | 6% | |
| Zinc | 0.83mg | 0.19mg | 6% |
| Potassium | 370mg | 170mg | 6% |
| Magnesium | 34mg | 13mg | 5% |
| Choline | 10.4mg | 2% | |
| Iron | 1.31mg | 1.47mg | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Vitamin E | 0.14mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Calories | 34kcal | 19kcal | 1% |
| Fats | 0.4g | 0.14g | 0% |
| Carbs | 5.54g | 4.28g | 0% |
| Net carbs | 5.54g | 1.38g | N/A |
| Calcium | 32mg | 30mg | 0% |
| Sugar | 1.78g | N/A | |
| Vitamin B1 | 0.02mg | 0.021mg | 0% |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +400% |
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +29.4% |
| Contains more OtherOther | +159% |
~equal in
Water
~92.52g
