Fiddlehead ferns, raw vs Cauliflower, raw
Nutrition comparison per 100 g.
Fiddlehead ferns, raw
34 kcal
Cauliflower, raw
28 kcal
Calories
34 kcal
28 kcal
Protein
4.6 g
1.6 g
Carbs
5.5 g
4.7 g
Fiber
~
1.9 g
Sugars
~
1.9 g
Fat
0.4 g
0.2 g
Sodium
1 mg
30 mg
Key takeaways
- Cauliflower, raw has 19% fewer calories (28 kcal vs 34 kcal).
- Fiddlehead ferns, raw has more protein (4.6 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 5.5 g).
- Cauliflower, raw has more fat (0.2 g vs 0.4 g).
- Fiddlehead ferns, raw has more sodium (1 mg vs 30 mg).
| Macronutrients | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Calories | 34 kcal | 28 kcal |
| Protein | 4.6 g | 1.6 g |
| Total Fat | 0.4 g | 0.2 g |
| Total Carbohydrate | 5.5 g | 4.7 g |
| Dietary Fiber | ~ | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 88.7 g | 92.7 g |
| Carbohydrates | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 5.5 g | 4.7 g |
| Dietary Fiber | ~ | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.2 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | ~ | 8.0 mg |
| Protein & Amino Acids | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Protein | 4.6 g | 1.6 g |
| Histidine | ~ | 56.0 mg |
| Isoleucine | ~ | 71.0 mg |
| Leucine | ~ | 106.0 mg |
| Lysine | ~ | 217.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 65.0 mg |
| Threonine | ~ | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 181.0 mcg | 0.0 mcg |
| Vitamin C | 26.6 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 5.0 mg | 0.5 mg |
| Vitamin B6 | ~ | 0.2 mg |
| Folate (B9) | ~ | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Calcium | 32.0 mg | 22.0 mg |
| Iron | 1.3 mg | 0.4 mg |
| Magnesium | 34.0 mg | 15.0 mg |
| Phosphorus | 101.0 mg | 44.0 mg |
| Potassium | 370.0 mg | 299.0 mg |
| Sodium | 1.0 mg | 30.0 mg |
| Zinc | 0.8 mg | 0.3 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 0.5 mg | 0.2 mg |
| Selenium | ~ | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Fiddlehead ferns, raw | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Fiddlehead ferns, raw or Cauliflower, raw?
Cauliflower, raw has fewer calories: 34 kcal for Fiddlehead ferns, raw vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Fiddlehead ferns, raw or Cauliflower, raw?
Fiddlehead ferns, raw has more protein: 4.6 g for Fiddlehead ferns, raw vs 1.6 g for Cauliflower, raw per 100 g.
Is Fiddlehead ferns, raw or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Fiddlehead ferns, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.