Kale vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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How are Kale and Fiddlehead ferns different?
- Kale is higher in Vitamin A RAE, and Vitamin C, however, Fiddlehead ferns are richer in Vitamin B3, Copper, Vitamin B2, Phosphorus, Zinc, and Iron.
- Daily need coverage for Vitamin A RAE from Kale is 56% higher.
- Kale contains 2 times more Calcium than Fiddlehead ferns. While Kale contains 72mg of Calcium, Fiddlehead ferns contain only 32mg.
Kale, cooked, boiled, drained, without salt and Fiddlehead ferns, raw are the varieties used in this article.
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
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Calcium
+125%
Contains
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Iron
+45.6%
Contains
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Magnesium
+88.9%
Contains
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Phosphorus
+260.7%
Contains
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Potassium
+62.3%
Contains
less
Sodium
-95.7%
Contains
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Zinc
+245.8%
Contains
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Copper
+105.1%
Contains
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Manganese
+22.6%
Contains
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Calcium
+125%
Contains
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Iron
+45.6%
Contains
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Magnesium
+88.9%
Contains
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Phosphorus
+260.7%
Contains
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Potassium
+62.3%
Contains
less
Sodium
-95.7%
Contains
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Zinc
+245.8%
Contains
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Copper
+105.1%
Contains
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Manganese
+22.6%
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.
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Contains
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Vitamin A
+276.6%
Contains
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Vitamin C
+54.1%
Contains
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Vitamin B1
+165%
Contains
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Vitamin B2
+200%
Contains
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Vitamin B3
+896%
Contains
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Vitamin A
+276.6%
Contains
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Vitamin C
+54.1%
Contains
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Vitamin B1
+165%
Contains
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Vitamin B2
+200%
Contains
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Vitamin B3
+896%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+139.5%
Equal in Fats - 0.4
Equal in Carbs - 5.54
Equal in Water - 88.68
Equal in Other - 0.83
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Contains
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Protein
+139.5%
Equal in Fats - 0.4
Equal in Carbs - 5.54
Equal in Water - 88.68
Equal in Other - 0.83
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 5.54g |
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| Protein | 1.9g | 4.55g |
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| Fats | 0.4g | 0.4g | |
| Carbs | 5.63g | 5.54g |
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| Calories | 28kcal | 34kcal |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Calcium | 72mg | 32mg |
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| Iron | 0.9mg | 1.31mg |
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| Magnesium | 18mg | 34mg |
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| Phosphorus | 28mg | 101mg |
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| Potassium | 228mg | 370mg |
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| Sodium | 23mg | 1mg |
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| Zinc | 0.24mg | 0.83mg |
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| Copper | 0.156mg | 0.32mg |
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| Manganese | 0.416mg | 0.51mg |
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| Selenium | 0.9µg |
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| Vitamin A | 13621IU | 3617IU |
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| Vitamin A RAE | 681µg | 181µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 26.6mg |
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| Vitamin B1 | 0.053mg | 0.02mg |
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| Vitamin B2 | 0.07mg | 0.21mg |
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| Vitamin B3 | 0.5mg | 4.98mg |
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| Vitamin B5 | 0.049mg |
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| Vitamin B6 | 0.138mg |
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| Folate | 13µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories 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
258%
38%
Minerals Daily Need Coverage Score
22%
35%
Comparison summary
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
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 ($)