Fiddlehead ferns, frozen, unprepared vs Kale, raw
Nutrition comparison per 100 g.
Fiddlehead ferns, frozen, unprepared
34 kcal
Kale, raw
35 kcal
Calories
34 kcal
35 kcal
Protein
4.3 g
2.9 g
Carbs
5.7 g
4.4 g
Fiber
~
4.1 g
Sugars
~
0.8 g
Fat
0.4 g
1.5 g
Sodium
0 mg
53 mg
Key takeaways
- Fiddlehead ferns, frozen, unprepared has 4% fewer calories (34 kcal vs 35 kcal).
- Fiddlehead ferns, frozen, unprepared has more protein (4.3 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 5.7 g).
- Fiddlehead ferns, frozen, unprepared has more fat (0.4 g vs 1.5 g).
- Fiddlehead ferns, frozen, unprepared has more sodium (0 mg vs 53 mg).
| Macronutrients | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Calories | 34 kcal | 35 kcal |
| Protein | 4.3 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 5.7 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 88.9 g | 89.6 g |
| Carbohydrates | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Carbohydrate | 5.7 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Fat | 0.4 g | 1.5 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.1 g |
| Polyunsaturated Fat | ~ | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 180.0 mg |
| Omega-6 Fatty Acids | ~ | 138.0 mg |
| Protein & Amino Acids | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Protein | 4.3 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 168.0 mcg | 769.0 mcg |
| Vitamin C | 17.8 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 3.3 mg | 1.2 mg |
| Vitamin B6 | ~ | 0.3 mg |
| Folate (B9) | ~ | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.4 mg |
| Minerals | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Calcium | 24.0 mg | 254.0 mg |
| Iron | 0.7 mg | 1.7 mg |
| Magnesium | 19.0 mg | 34.0 mg |
| Phosphorus | 58.0 mg | 56.0 mg |
| Potassium | 129.0 mg | 447.0 mg |
| Sodium | 0.0 mg | 53.0 mg |
| Zinc | 0.7 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.9 mg | 0.9 mg |
| Selenium | ~ | 0.9 mcg |
| Sterols | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Fiddlehead ferns, frozen, unprepared | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.7 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Fiddlehead ferns, frozen, unprepared or Kale, raw?
Fiddlehead ferns, frozen, unprepared has fewer calories: 34 kcal for Fiddlehead ferns, frozen, unprepared vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Fiddlehead ferns, frozen, unprepared or Kale, raw?
Fiddlehead ferns, frozen, unprepared has more protein: 4.3 g for Fiddlehead ferns, frozen, unprepared vs 2.9 g for Kale, raw per 100 g.
Is Fiddlehead ferns, frozen, unprepared or Kale, raw healthier?
Fiddlehead ferns, frozen, unprepared is lower in calories, and Fiddlehead ferns, frozen, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.