Fiddlehead ferns vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Fiddlehead ferns 34
Amaranth leaves 23
Protein (g)
Fiddlehead ferns 4.55
Amaranth leaves 2.46
Carbs (g)
Fiddlehead ferns 5.54
Amaranth leaves 4.02
Fat (g)
Fiddlehead ferns 0.400
Amaranth leaves 0.330
Fiber (g)
Fiddlehead ferns —
Amaranth leaves —
Quick answers
Which has more protein?
Fiddlehead ferns, raw — 4.55g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 34 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw 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 | 23 kcal | +48% |
| Macronutrients | |||
| Water | 88.7 g | 91.7 g | -3% |
| Protein | 4.55 g | 2.46 g | +85% |
| Total lipid (fat) | 0.400 g | 0.330 g | +21% |
| Carbohydrate, by difference | 5.54 g | 4.02 g | +38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.6 mg | 43.3 mg | -39% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.027 mg | -26% |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.158 mg | +33% |
| Niacin (Vitamin B3) | 4.98 mg | 0.658 mg | +657% |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.192 mg | |
| Biotin (Vitamin B7) | — | 85.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 181 ug | 146 ug | +24% |
| Carotene, beta | 2040 ug | — | |
| Carotene, alpha | 261 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 215 mg | -85% |
| Iron, Fe | 1.31 mg | 2.32 mg | -44% |
| Magnesium, Mg | 34.0 mg | 55.0 mg | -38% |
| Phosphorus, P | 101 mg | 50.0 mg | +102% |
| Potassium, K | 370 mg | 611 mg | -39% |
| Sodium, Na | 1.00 mg | 20.0 mg | -95% |
| Zinc, Zn | 0.830 mg | 0.900 mg | -8% |
| Copper, Cu | 0.320 mg | 0.162 mg | +98% |
| Manganese, Mn | 0.510 mg | 0.885 mg | -42% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 143 kj | 97.0 kj | +47% |
| Ash | 0.830 g | 1.50 g | -45% |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 3617 IU | 2917 IU | +24% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
* 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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