Fiddlehead ferns vs. Vegetable — In-Depth Nutrition Comparison
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How are fiddlehead ferns and vegetable different?
- Fiddlehead ferns have more copper, vitamin C, vitamin B3, phosphorus, vitamin B2, iron, potassium, and manganese than vegetable.
- Daily need coverage for copper for fiddlehead ferns is 26% higher.
- Fiddlehead ferns contain 8 times more vitamin C than vegetable. While fiddlehead ferns contain 26.6mg of vitamin C, vegetable contains only 3.2mg.
Fiddlehead ferns, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.
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 MagnesiumMagnesium | +54.5% |
| Contains more CalciumCalcium | +28% |
| Contains more PotassiumPotassium | +118.9% |
| Contains more IronIron | +59.8% |
| Contains more CopperCopper | +285.5% |
| Contains more ZincZinc | +69.4% |
| Contains more PhosphorusPhosphorus | +98% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +34.6% |
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.
| Contains more Vitamin CVitamin C | +731.3% |
| Contains more Vitamin B2Vitamin B2 | +75% |
| Contains more Vitamin B3Vitamin B3 | +485.2% |
| Contains more Vitamin AVitamin A | +18.2% |
| Contains more Vitamin B1Vitamin B1 | +255% |
~equal in
Vitamin D
~0µg
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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more ProteinProtein | +59.1% |
| Contains more FatsFats | +166.7% |
| Contains more OtherOther | +23.9% |
| Contains more CarbsCarbs | +136.3% |
~equal in
Water
~83.23g
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 vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 65kcal |
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| Protein | 4.55g | 2.86g |
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| Fats | 0.4g | 0.15g |
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| Vitamin C | 26.6mg | 3.2mg |
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| Net carbs | 5.54g | 8.69g |
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| Carbs | 5.54g | 13.09g |
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| Magnesium | 34mg | 22mg |
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| Calcium | 32mg | 25mg |
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| Potassium | 370mg | 169mg |
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| Iron | 1.31mg | 0.82mg |
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| Sugar | 3.12g |
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| Fiber | 4.4g |
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| Copper | 0.32mg | 0.083mg |
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| Zinc | 0.83mg | 0.49mg |
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| Phosphorus | 101mg | 51mg |
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| Sodium | 1mg | 35mg |
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| Vitamin A | 3617IU | 4277IU |
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| Vitamin A | 181µg | 214µg |
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| Vitamin E | 0.38mg |
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| Manganese | 0.51mg | 0.379mg |
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| Selenium | 0.3µg |
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| Vitamin B1 | 0.02mg | 0.071mg |
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| Vitamin B2 | 0.21mg | 0.12mg |
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| Vitamin B3 | 4.98mg | 0.851mg |
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| Vitamin B5 | 0.151mg |
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| Vitamin B6 | 0.074mg |
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| Vitamin K | 23.5µg |
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| Folate | 19µg |
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| Choline | 24.1mg |
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| Saturated Fat | 0.031g |
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| Monounsaturated fat | 0.01g |
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| Polyunsaturated fat | 0.072g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.115mg |
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| Isoleucine | 0.139mg |
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| Leucine | 0.19mg |
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| Lysine | 0.17mg |
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| Methionine | 0.034mg |
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| Phenylalanine | 0.12mg |
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| Valine | 0.149mg |
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| Histidine | 0.073mg |
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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 |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
35%
Minerals Daily Need Coverage Score
35%
19%
Comparison summary
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 66)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.5)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)