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 B3, Vitamin C, Copper, Vitamin A, Vitamin B2, Potassium, and Phosphorus.
- Hearts of palm' daily need coverage for Manganese is 38% 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.
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 | +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% |
~equal in
Vitamin D
~0µg
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
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 minerals |
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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 Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 34kcal |
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| Protein | 2.52g | 4.55g |
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| Fats | 0.62g | 0.4g |
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| Vitamin C | 7.9mg | 26.6mg |
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| Net carbs | 2.22g | 5.54g |
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| Carbs | 4.62g | 5.54g |
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| Magnesium | 38mg | 34mg |
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| Calcium | 58mg | 32mg |
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| Potassium | 177mg | 370mg |
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| Iron | 3.13mg | 1.31mg |
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| Fiber | 2.4g |
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| Copper | 0.133mg | 0.32mg |
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| Zinc | 1.15mg | 0.83mg |
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| Phosphorus | 65mg | 101mg |
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| Sodium | 426mg | 1mg |
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| Vitamin A | 0IU | 3617IU |
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| Vitamin A | 0µg | 181µg |
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| Manganese | 1.394mg | 0.51mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.011mg | 0.02mg |
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| Vitamin B2 | 0.057mg | 0.21mg |
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| Vitamin B3 | 0.437mg | 4.98mg |
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| Vitamin B5 | 0.126mg |
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| Vitamin B6 | 0.022mg |
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| Folate | 39µg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.103g |
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| Polyunsaturated fat | 0.202g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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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
7%
35%
Minerals Daily Need Coverage Score
52%
35%
Comparison summary
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 425mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 vitamins?
?
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.