Hearts of palm vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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What are the main differences between hearts of palm and fiddlehead ferns?
- Hearts of palm are richer in manganese and iron, yet fiddlehead ferns are richer in vitamin A, vitamin B3, vitamin C, copper, vitamin B2, potassium, and phosphorus.
- Fiddlehead ferns' daily need coverage for vitamin A is 72% higher.
- Hearts of palm have 426 times more sodium than fiddlehead ferns. Hearts of palm have 426mg of sodium, while fiddlehead ferns have 1mg.
We used Hearts of palm, canned and Fiddlehead ferns, raw types in this comparison.
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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 | +11.8% |
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +138.9% |
| Contains more ZincZinc | +38.6% |
| Contains more ManganeseManganese | +173.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +109% |
| Contains more CopperCopper | +140.6% |
| Contains more PhosphorusPhosphorus | +55.4% |
| Contains less SodiumSodium | -99.8% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +236.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +268.4% |
| Contains more Vitamin B3Vitamin B3 | +1039.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.51mg | 38% |
| Vitamin B3 | 0.437mg | 4.98mg | 28% |
| Iron | 3.13mg | 1.31mg | 23% |
| Copper | 0.133mg | 0.32mg | 21% |
| Vitamin C | 7.9mg | 26.6mg | 21% |
| Vitamin A | 0µg | 181µg | 20% |
| Sodium | 426mg | 1mg | 18% |
| Vitamin B2 | 0.057mg | 0.21mg | 12% |
| Folate | 39µg | 10% | |
| Fiber | 2.4g | 10% | |
| Potassium | 177mg | 370mg | 6% |
| Phosphorus | 65mg | 101mg | 5% |
| Protein | 2.52g | 4.55g | 4% |
| Vitamin B5 | 0.126mg | 3% | |
| Zinc | 1.15mg | 0.83mg | 3% |
| Calcium | 58mg | 32mg | 3% |
| Vitamin B6 | 0.022mg | 2% | |
| Selenium | 0.7µg | 1% | |
| Magnesium | 38mg | 34mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Vitamin B1 | 0.011mg | 0.02mg | 1% |
| Calories | 28kcal | 34kcal | 0% |
| Fats | 0.62g | 0.4g | 0% |
| Carbs | 4.62g | 5.54g | 0% |
| Net carbs | 2.22g | 5.54g | N/A |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
| Contains more FatsFats | +55% |
| Contains more OtherOther | +145.8% |
| Contains more ProteinProtein | +80.6% |
| Contains more CarbsCarbs | +19.9% |
~equal in
Water
~88.68g
