Fiddlehead ferns vs. Wakame — In-Depth Nutrition Comparison
Compare
The main differences between fiddlehead ferns and wakame
- Fiddlehead ferns are richer in vitamin A, vitamin C, vitamin B3, and potassium, yet wakame is richer in manganese, magnesium, calcium, and iron.
- Daily need coverage for vitamin A for fiddlehead ferns is 65% higher.
- Fiddlehead ferns contain 9 times more vitamin C than wakame. Fiddlehead ferns contain 26.6mg of vitamin C, while wakame contains 3mg.
- Fiddlehead ferns contain less sodium.
Food types used in this article are Fiddlehead ferns, raw and Seaweed, wakame, raw.
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.
| Contains more PotassiumPotassium | +640% |
| Contains more CopperCopper | +12.7% |
| Contains more ZincZinc | +118.4% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +214.7% |
| Contains more CalciumCalcium | +368.8% |
| Contains more IronIron | +66.4% |
| Contains more ManganeseManganese | +174.5% |
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 | +786.7% |
| Contains more Vitamin AVitamin A | +905.6% |
| Contains more Vitamin B3Vitamin B3 | +211.3% |
| Contains more Vitamin B1Vitamin B1 | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 196µg | 49% | |
| Manganese | 0.51mg | 1.4mg | 39% |
| Sodium | 1mg | 872mg | 38% |
| Vitamin C | 26.6mg | 3mg | 26% |
| Vitamin B3 | 4.98mg | 1.6mg | 21% |
| Vitamin A | 181µg | 18µg | 18% |
| Magnesium | 34mg | 107mg | 17% |
| Vitamin B5 | 0.697mg | 14% | |
| Calcium | 32mg | 150mg | 12% |
| Iron | 1.31mg | 2.18mg | 11% |
| Potassium | 370mg | 50mg | 9% |
| Vitamin E | 1mg | 7% | |
| Vitamin K | 5.3µg | 4% | |
| Copper | 0.32mg | 0.284mg | 4% |
| Zinc | 0.83mg | 0.38mg | 4% |
| Protein | 4.55g | 3.03g | 3% |
| Vitamin B1 | 0.02mg | 0.06mg | 3% |
| Phosphorus | 101mg | 80mg | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin B2 | 0.21mg | 0.23mg | 2% |
| Fiber | 0.5g | 2% | |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.218g | 1% | |
| Calories | 34kcal | 45kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Carbs | 5.54g | 9.14g | 1% |
| Fats | 0.4g | 0.64g | 0% |
| Net carbs | 5.54g | 8.64g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin B6 | 0.002mg | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | N/A |
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:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +50.2% |
| Contains more FatsFats | +60% |
| Contains more CarbsCarbs | +65% |
| Contains more OtherOther | +767.5% |
~equal in
Water
~79.99g
