Fiddlehead ferns vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Fiddlehead ferns, raw — 4.55g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 34 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fiddlehead ferns | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 21 kcal | +62% |
| Macronutrients | |||
| Water | 88.7 g | 91.5 g | -3% |
| Protein | 4.55 g | 2.11 g | +116% |
| Total lipid (fat) | 0.400 g | 0.180 g | +122% |
| Carbohydrate, by difference | 5.54 g | 4.11 g | +35% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.6 mg | 41.1 mg | -35% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.020 mg | = |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.134 mg | +57% |
| Niacin (Vitamin B3) | 4.98 mg | 0.559 mg | +791% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.177 mg | |
| Biotin (Vitamin B7) | — | 57.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 181 ug | 139 ug | +30% |
| Carotene, beta | 2040 ug | — | |
| Carotene, alpha | 261 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 209 mg | -85% |
| Iron, Fe | 1.31 mg | 2.26 mg | -42% |
| Magnesium, Mg | 34.0 mg | 55.0 mg | -38% |
| Phosphorus, P | 101 mg | 72.0 mg | +40% |
| Potassium, K | 370 mg | 641 mg | -42% |
| Sodium, Na | 1.00 mg | 21.0 mg | -95% |
| Zinc, Zn | 0.830 mg | 0.880 mg | -6% |
| Copper, Cu | 0.320 mg | 0.158 mg | +103% |
| Manganese, Mn | 0.510 mg | 0.861 mg | -41% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 143 kj | 88.0 kj | +63% |
| Ash | 0.830 g | 2.11 g | -61% |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 3617 IU | 2770 IU | +31% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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