Fiddlehead ferns vs. Turnip greens — In-Depth Nutrition Comparison
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The main differences between fiddlehead ferns and turnip greens
- Fiddlehead ferns are richer in vitamin B3, vitamin B2, phosphorus, manganese, copper, iron, and zinc, yet turnip greens is richer in vitamin A and calcium.
- Daily need coverage for vitamin A for turnip greens is 80% higher.
- Fiddlehead ferns contain 12 times more vitamin B3 than turnip greens. Fiddlehead ferns contain 4.98mg of vitamin B3, while turnip greens contains 0.411mg.
Food types used in this article are Fiddlehead ferns, raw and Turnip greens, cooked, boiled, drained, without salt.
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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 | +54.5% |
| Contains more PotassiumPotassium | +82.3% |
| Contains more IronIron | +63.8% |
| Contains more CopperCopper | +26.5% |
| Contains more ZincZinc | +492.9% |
| Contains more PhosphorusPhosphorus | +248.3% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +51.3% |
| Contains more CalciumCalcium | +328.1% |
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 B2Vitamin B2 | +191.7% |
| Contains more Vitamin B3Vitamin B3 | +1111.7% |
| Contains more Vitamin AVitamin A | +110.5% |
| Contains more Vitamin B1Vitamin B1 | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 367.6µg | 306% | |
| Folate | 118µg | 30% | |
| Vitamin B3 | 4.98mg | 0.411mg | 29% |
| Vitamin A | 181µg | 381µg | 22% |
| Vitamin B6 | 0.18mg | 14% | |
| Fiber | 3.5g | 14% | |
| Vitamin E | 1.88mg | 13% | |
| Calcium | 32mg | 137mg | 11% |
| Vitamin B2 | 0.21mg | 0.072mg | 11% |
| Phosphorus | 101mg | 29mg | 10% |
| Manganese | 0.51mg | 0.337mg | 8% |
| Protein | 4.55g | 1.14g | 7% |
| Copper | 0.32mg | 0.253mg | 7% |
| Iron | 1.31mg | 0.8mg | 6% |
| Zinc | 0.83mg | 0.14mg | 6% |
| Vitamin B5 | 0.274mg | 5% | |
| Potassium | 370mg | 203mg | 5% |
| Magnesium | 34mg | 22mg | 3% |
| Selenium | 0.9µg | 2% | |
| Vitamin B1 | 0.02mg | 0.045mg | 2% |
| Polyunsaturated fat | 0.091g | 1% | |
| Calories | 34kcal | 20kcal | 1% |
| Sodium | 1mg | 29mg | 1% |
| Vitamin C | 26.6mg | 27.4mg | 1% |
| Fats | 0.4g | 0.23g | 0% |
| Carbs | 5.54g | 4.36g | 0% |
| Net carbs | 5.54g | 0.86g | N/A |
| Sugar | 0.53g | N/A | |
| Choline | 0.3mg | 0% | |
| Saturated fat | 0.053g | 0% | |
| Monounsaturated fat | 0.015g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.059mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.074mg | 0% | |
| Methionine | 0.026mg | 0% | |
| Phenylalanine | 0.07mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.028mg | 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:
1.14 g
Fats:
0.23 g
Carbs:
4.36 g
Water:
93.2 g
Other:
1.07 g
| Contains more ProteinProtein | +299.1% |
| Contains more FatsFats | +73.9% |
| Contains more CarbsCarbs | +27.1% |
| Contains more OtherOther | +28.9% |
~equal in
Water
~93.2g
