Wakame vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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The main differences between wakame and fiddlehead ferns
- Wakame is richer in manganese, magnesium, calcium, and iron, yet fiddlehead ferns are richer in vitamin A, vitamin C, vitamin B3, and potassium.
- Daily need coverage for vitamin A for fiddlehead ferns is 65% higher.
- Wakame contains 872 times more sodium than fiddlehead ferns. Wakame contains 872mg of sodium, while fiddlehead ferns contain 1mg.
Food types used in this article are Seaweed, wakame, raw and Fiddlehead ferns, raw.
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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 | +214.7% |
| Contains more CalciumCalcium | +368.8% |
| Contains more IronIron | +66.4% |
| Contains more ManganeseManganese | +174.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +640% |
| Contains more CopperCopper | +12.7% |
| Contains more ZincZinc | +118.4% |
| Contains more PhosphorusPhosphorus | +26.3% |
| Contains less SodiumSodium | -99.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +786.7% |
| Contains more Vitamin AVitamin A | +905.6% |
| Contains more Vitamin B3Vitamin B3 | +211.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 196µg | 49% | |
| Manganese | 1.4mg | 0.51mg | 39% |
| Sodium | 872mg | 1mg | 38% |
| Vitamin C | 3mg | 26.6mg | 26% |
| Vitamin B3 | 1.6mg | 4.98mg | 21% |
| Vitamin A | 18µg | 181µg | 18% |
| Magnesium | 107mg | 34mg | 17% |
| Vitamin B5 | 0.697mg | 14% | |
| Calcium | 150mg | 32mg | 12% |
| Iron | 2.18mg | 1.31mg | 11% |
| Potassium | 50mg | 370mg | 9% |
| Vitamin E | 1mg | 7% | |
| Copper | 0.284mg | 0.32mg | 4% |
| Zinc | 0.38mg | 0.83mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Protein | 3.03g | 4.55g | 3% |
| Phosphorus | 80mg | 101mg | 3% |
| Vitamin B1 | 0.06mg | 0.02mg | 3% |
| Choline | 13.9mg | 3% | |
| Fiber | 0.5g | 2% | |
| Vitamin B2 | 0.23mg | 0.21mg | 2% |
| Calories | 45kcal | 34kcal | 1% |
| Carbs | 9.14g | 5.54g | 1% |
| Selenium | 0.7µg | 1% | |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.218g | 1% | |
| Fats | 0.64g | 0.4g | 0% |
| Net carbs | 8.64g | 5.54g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin B6 | 0.002mg | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
| Contains more FatsFats | +60% |
| Contains more CarbsCarbs | +65% |
| Contains more OtherOther | +767.5% |
| Contains more ProteinProtein | +50.2% |
| Contains more WaterWater | +10.9% |
