Fiddlehead ferns vs. Wakame — In-Depth Nutrition Comparison
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The main differences between Fiddlehead ferns and Wakame
- Fiddlehead ferns are richer in Vitamin C, Vitamin B3, Vitamin A, and Potassium, yet Wakame is richer in Manganese, Magnesium, Calcium, and Iron.
- Daily need coverage for Manganese from Wakame is 39% higher.
- Fiddlehead ferns contain 10 times more Vitamin A than Wakame. Fiddlehead ferns contain 181µg of Vitamin A, while Wakame contains 18µg.
- Fiddlehead ferns contain less Sodium.
Food types used in this article are Fiddlehead ferns, raw and Seaweed, wakame, raw.
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 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 | +904.7% |
| Contains more Vitamin B3Vitamin B3 | +211.3% |
| Contains more Vitamin B1Vitamin B1 | +200% |
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
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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 45kcal |
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| Protein | 4.55g | 3.03g |
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| Fats | 0.4g | 0.64g |
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| Vitamin C | 26.6mg | 3mg |
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| Net carbs | 5.54g | 8.64g |
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| Carbs | 5.54g | 9.14g |
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| Magnesium | 34mg | 107mg |
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| Calcium | 32mg | 150mg |
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| Potassium | 370mg | 50mg |
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| Iron | 1.31mg | 2.18mg |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Copper | 0.32mg | 0.284mg |
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| Zinc | 0.83mg | 0.38mg |
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| Phosphorus | 101mg | 80mg |
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| Sodium | 1mg | 872mg |
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| Vitamin A | 3617IU | 360IU |
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| Vitamin A | 181µg | 18µg |
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| Vitamin E | 1mg |
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| Manganese | 0.51mg | 1.4mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.02mg | 0.06mg |
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| Vitamin B2 | 0.21mg | 0.23mg |
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| Vitamin B3 | 4.98mg | 1.6mg |
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| Vitamin B5 | 0.697mg |
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| Vitamin B6 | 0.002mg |
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| Vitamin K | 5.3µg |
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| Folate | 196µg |
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| Choline | 13.9mg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.058g |
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| Polyunsaturated fat | 0.218g |
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| Tryptophan | 0.035mg |
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| Threonine | 0.165mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.257mg |
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| Lysine | 0.112mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.112mg |
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| Valine | 0.209mg |
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| Histidine | 0.015mg |
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| Omega-3 - EPA | 0.186g |
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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 | Equal | |
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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%
28%
Minerals Daily Need Coverage Score
35%
65%
Comparison summary
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 871mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.