Fiddlehead ferns vs. Wax gourd — In-Depth Nutrition Comparison
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How are fiddlehead ferns and wax gourd different?
- Fiddlehead ferns have more vitamin A, copper, vitamin B3, manganese, vitamin C, vitamin B2, phosphorus, iron, potassium, and magnesium than wax gourd.
- Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
- Fiddlehead ferns contain 210 times more vitamin B2 than wax gourd. While fiddlehead ferns contain 0.21mg of vitamin B2, wax gourd contains only 0.001mg.
Fiddlehead ferns, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.
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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 | +240% |
| Contains more CalciumCalcium | +77.8% |
| Contains more PotassiumPotassium | +7300% |
| Contains more IronIron | +244.7% |
| Contains more CopperCopper | +1354.5% |
| Contains more ZincZinc | +40.7% |
| Contains more PhosphorusPhosphorus | +494.1% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +810.7% |
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 | +153.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20900% |
| Contains more Vitamin B3Vitamin B3 | +1196.9% |
| Contains more Vitamin B1Vitamin B1 | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.32mg | 0.022mg | 33% |
| Vitamin B3 | 4.98mg | 0.384mg | 29% |
| Manganese | 0.51mg | 0.056mg | 20% |
| Vitamin A | 181µg | 0µg | 20% |
| Vitamin C | 26.6mg | 10.5mg | 18% |
| Vitamin B2 | 0.21mg | 0.001mg | 16% |
| Phosphorus | 101mg | 17mg | 12% |
| Iron | 1.31mg | 0.38mg | 12% |
| Potassium | 370mg | 5mg | 11% |
| Protein | 4.55g | 0.4g | 8% |
| Magnesium | 34mg | 10mg | 6% |
| Sodium | 1mg | 107mg | 5% |
| Fiber | 1g | 4% | |
| Vitamin B5 | 0.121mg | 2% | |
| Vitamin B6 | 0.032mg | 2% | |
| Zinc | 0.83mg | 0.59mg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Folate | 4µg | 1% | |
| Choline | 4.9mg | 1% | |
| Polyunsaturated fat | 0.088g | 1% | |
| Calories | 34kcal | 14kcal | 1% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B1 | 0.02mg | 0.034mg | 1% |
| Calcium | 32mg | 18mg | 1% |
| Carbs | 5.54g | 3.04g | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 5.54g | 2.04g | N/A |
| Sugar | 1.18g | N/A | |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.016g | 0% | |
| Monounsaturated fat | 0.037g | 0% | |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 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:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
| Contains more ProteinProtein | +1037.5% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +82.2% |
| Contains more OtherOther | +176.7% |
~equal in
Water
~96.06g
