Fiddlehead ferns vs Gourd
Nutrition comparison per 100 g serving
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Fiddlehead ferns wins in 13 out of 28 nutrient categories
Fiddlehead ferns: 13
vs
Gourd: 12
(3 ties)
Overview
| Nutrient | Fiddlehead ferns | Gourd | Winner |
|---|---|---|---|
| Calories | 34 cal | 20 cal | |
| Protein | 4.6 g | 1.2 g | |
| Carbs | 5.5 g | 4.4 g | |
| Fat | 0.4 g | 0.2 g | |
| Fiber | 0 g | 1.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Fiddlehead ferns | Gourd | Winner |
|---|---|---|---|
| Folate, total | 0 UG | 7 UG | |
| Niacin | 5.0 MG | 0.4 MG | |
| Pantothenic acid | 0 MG | 0.2 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 181 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 26.6 MG | 12 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.7 UG |
Minerals
| Mineral | Fiddlehead ferns | Gourd | Winner |
|---|---|---|---|
| Calcium, Ca | 32 MG | 20 MG | |
| Copper, Cu | 0.3 MG | 0.0 MG | |
| Iron, Fe | 1.3 MG | 0.4 MG | |
| Magnesium, Mg | 34 MG | 14 MG | |
| Manganese, Mn | 0.5 MG | 0.1 MG | |
| Phosphorus, P | 101 MG | 32 MG | |
| Potassium, K | 370 MG | 139 MG | |
| Selenium, Se | 0 UG | 0.2 UG | |
| Sodium, Na | 1 MG | 3 MG | |
| Zinc, Zn | 0.8 MG | 0.1 MG |