Spinach vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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Summary of differences between Spinach and Fiddlehead ferns
- Spinach has more Vitamin A RAE, Iron, Manganese, Magnesium, Calcium, and Vitamin B1, however, Fiddlehead ferns are higher in Vitamin B3, Vitamin C, Copper, and Phosphorus.
- Spinach covers your daily need of Vitamin A RAE 38% more than Fiddlehead ferns.
- Spinach has 5 times more Vitamin B1 than Fiddlehead ferns. While Spinach has 0.095mg of Vitamin B1, Fiddlehead ferns have only 0.02mg.
These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Fiddlehead ferns, 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
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Calcium
+325%
Contains
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Iron
+172.5%
Contains
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Magnesium
+155.9%
Contains
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Potassium
+25.9%
Contains
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Manganese
+83.3%
Contains
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Phosphorus
+80.4%
Contains
less
Sodium
-98.6%
Contains
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Copper
+83.9%
Equal in Zinc - 0.83
Contains
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Calcium
+325%
Contains
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Iron
+172.5%
Contains
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Magnesium
+155.9%
Contains
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Potassium
+25.9%
Contains
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Manganese
+83.3%
Contains
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Phosphorus
+80.4%
Contains
less
Sodium
-98.6%
Contains
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Copper
+83.9%
Equal in Zinc - 0.83
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
+189.8%
Contains
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Vitamin B1
+375%
Contains
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Vitamin B2
+12.4%
Contains
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Vitamin C
+171.4%
Contains
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Vitamin B3
+916.3%
Contains
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Vitamin A
+189.8%
Contains
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Vitamin B1
+375%
Contains
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Vitamin B2
+12.4%
Contains
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Vitamin C
+171.4%
Contains
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Vitamin B3
+916.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+118.1%
Contains
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Protein
+53.2%
Contains
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Fats
+53.8%
Contains
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Carbs
+47.7%
Equal in Water - 88.68
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 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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Other
+118.1%
Contains
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Protein
+53.2%
Contains
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Fats
+53.8%
Contains
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Carbs
+47.7%
Equal in Water - 88.68
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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| 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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 5.54g |
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| Protein | 2.97g | 4.55g |
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| Fats | 0.26g | 0.4g |
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| Carbs | 3.75g | 5.54g |
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| Calories | 23kcal | 34kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g |
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| Calcium | 136mg | 32mg |
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| Iron | 3.57mg | 1.31mg |
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| Magnesium | 87mg | 34mg |
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| Phosphorus | 56mg | 101mg |
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| Potassium | 466mg | 370mg |
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| Sodium | 70mg | 1mg |
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| Zinc | 0.76mg | 0.83mg |
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| Copper | 0.174mg | 0.32mg |
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| Manganese | 0.935mg | 0.51mg |
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| Selenium | 1.5µg |
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| Vitamin A | 10481IU | 3617IU |
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| Vitamin A RAE | 524µg | 181µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 26.6mg |
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| Vitamin B1 | 0.095mg | 0.02mg |
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| Vitamin B2 | 0.236mg | 0.21mg |
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| Vitamin B3 | 0.49mg | 4.98mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 0.242mg |
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| Folate | 146µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.043g |
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| Monounsaturated Fat | 0.006g |
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| Polyunsaturated fat | 0.109g |
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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 |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
38%
Minerals Daily Need Coverage Score
52%
35%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 32)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)