Vine spinach (basella) vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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Important differences between Vine spinach (basella) and Fiddlehead ferns
- Vine spinach (basella) has more Vitamin C, Vitamin A RAE, Manganese, Calcium, and Magnesium, however, Fiddlehead ferns has more Vitamin B3, Copper, and Phosphorus.
- Vine spinach (basella)'s daily need coverage for Vitamin C is 84% more.
- Vine spinach (basella) has 3 times more Calcium than Fiddlehead ferns. Vine spinach (basella) has 109mg of Calcium, while Fiddlehead ferns have 32mg.
The food varieties used in the comparison are Vinespinach, (basella), raw 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
+240.6%
Contains
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Magnesium
+91.2%
Contains
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Potassium
+37.8%
Contains
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Manganese
+44.1%
Contains
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Phosphorus
+94.2%
Contains
less
Sodium
-95.8%
Contains
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Zinc
+93%
Contains
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Copper
+199.1%
Equal in Iron - 1.31
Contains
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Calcium
+240.6%
Contains
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Magnesium
+91.2%
Contains
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Potassium
+37.8%
Contains
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Manganese
+44.1%
Contains
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Phosphorus
+94.2%
Contains
less
Sodium
-95.8%
Contains
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Zinc
+93%
Contains
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Copper
+199.1%
Equal in Iron - 1.31
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
+121.2%
Contains
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Vitamin C
+283.5%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+35.5%
Contains
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Vitamin B3
+896%
Contains
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Vitamin A
+121.2%
Contains
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Vitamin C
+283.5%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+35.5%
Contains
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Vitamin B3
+896%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+68.7%
Contains
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Protein
+152.8%
Contains
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Fats
+33.3%
Contains
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Carbs
+62.9%
Equal in Water - 88.68
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 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
+68.7%
Contains
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Protein
+152.8%
Contains
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Fats
+33.3%
Contains
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Carbs
+62.9%
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 vitamins |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.4g | 5.54g |
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| Protein | 1.8g | 4.55g |
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| Fats | 0.3g | 0.4g |
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| Carbs | 3.4g | 5.54g |
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| Calories | 19kcal | 34kcal |
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| Calcium | 109mg | 32mg |
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| Iron | 1.2mg | 1.31mg |
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| Magnesium | 65mg | 34mg |
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| Phosphorus | 52mg | 101mg |
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| Potassium | 510mg | 370mg |
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| Sodium | 24mg | 1mg |
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| Zinc | 0.43mg | 0.83mg |
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| Copper | 0.107mg | 0.32mg |
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| Manganese | 0.735mg | 0.51mg |
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| Selenium | 0.8µg |
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| Vitamin A | 8000IU | 3617IU |
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| Vitamin A RAE | 400µg | 181µg |
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| Vitamin C | 102mg | 26.6mg |
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| Vitamin B1 | 0.05mg | 0.02mg |
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| Vitamin B2 | 0.155mg | 0.21mg |
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| Vitamin B3 | 0.5mg | 4.98mg |
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| Vitamin B5 | 0.053mg |
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| Vitamin B6 | 0.24mg |
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| Folate | 140µg |
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| Tryptophan | 0.028mg |
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| Threonine | 0.055mg |
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| Isoleucine | 0.053mg |
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| Leucine | 0.101mg |
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| Lysine | 0.086mg |
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| Methionine | 0.019mg |
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| Phenylalanine | 0.085mg |
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| Valine | 0.065mg |
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| Histidine | 0.039mg |
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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 | 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
87%
38%
Minerals Daily Need Coverage Score
34%
35%
Comparison summary
Which food is richer in vitamins?
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 23mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( 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 minerals?
?
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.