New Zealand spinach vs Fiddlehead ferns
Nutrition comparison per 100 g serving
Ad 468x60
New Zealand spinach wins in 17 out of 28 nutrient categories
New Zealand spinach: 17
vs
Fiddlehead ferns: 7
(4 ties)
Overview
| Nutrient | New Zealand spinach | Fiddlehead ferns | Winner |
|---|---|---|---|
| Calories | 14 cal | 34 cal | |
| Protein | 1.5 g | 4.3 g | |
| Carbs | 2.5 g | 5.7 g | |
| Fat | 0.2 g | 0.4 g | |
| Fiber | 1.5 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | New Zealand spinach | Fiddlehead ferns | Winner |
|---|---|---|---|
| Folate, total | 15 UG | 0 UG | |
| Niacin | 0.5 MG | 3.3 MG | |
| Pantothenic acid | 0.3 MG | 0 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | Tie |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 168 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 30 MG | 17.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 0 MG | |
| Vitamin K (phylloquinone) | 337 UG | 0 UG |
Minerals
| Mineral | New Zealand spinach | Fiddlehead ferns | Winner |
|---|---|---|---|
| Calcium, Ca | 58 MG | 24 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 0.8 MG | 0.7 MG | |
| Magnesium, Mg | 39 MG | 19 MG | |
| Manganese, Mn | 0.6 MG | 0.9 MG | |
| Phosphorus, P | 28 MG | 58 MG | |
| Potassium, K | 130 MG | 129 MG | |
| Selenium, Se | 0.7 UG | 0 UG | |
| Sodium, Na | 130 MG | 0 MG | |
| Zinc, Zn | 0.4 MG | 0.7 MG |