Fiddlehead ferns, raw vs Kale, raw
Nutrition comparison per 100 g.
Fiddlehead ferns, raw
34 kcal
Kale, raw
35 kcal
Calories
34 kcal
35 kcal
Protein
4.6 g
2.9 g
Carbs
5.5 g
4.4 g
Fiber
~
4.1 g
Sugars
~
0.8 g
Fat
0.4 g
1.5 g
Sodium
1 mg
53 mg
Key takeaways
- Fiddlehead ferns, raw has 3% fewer calories (34 kcal vs 35 kcal).
- Fiddlehead ferns, raw has more protein (4.6 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 5.5 g).
- Fiddlehead ferns, raw has more fat (0.4 g vs 1.5 g).
- Fiddlehead ferns, raw has more sodium (1 mg vs 53 mg).
| Macronutrients | Fiddlehead ferns, raw | Kale, raw |
|---|---|---|
| Calories | 34 kcal | 35 kcal |
| Protein | 4.6 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 5.5 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 88.7 g | 89.6 g |
| Carbohydrates | Fiddlehead ferns, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 5.5 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Fiddlehead ferns, raw | 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, raw | Kale, raw |
|---|---|---|
| Protein | 4.6 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, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 181.0 mcg | 769.0 mcg |
| Vitamin C | 26.6 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) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 5.0 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, raw | Kale, raw |
|---|---|---|
| Calcium | 32.0 mg | 254.0 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 34.0 mg | 34.0 mg |
| Phosphorus | 101.0 mg | 56.0 mg |
| Potassium | 370.0 mg | 447.0 mg |
| Sodium | 1.0 mg | 53.0 mg |
| Zinc | 0.8 mg | 0.4 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | ~ | 0.9 mcg |
| Sterols | Fiddlehead ferns, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Fiddlehead ferns, raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Fiddlehead ferns, raw or Kale, raw?
Fiddlehead ferns, raw has fewer calories: 34 kcal for Fiddlehead ferns, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Fiddlehead ferns, raw or Kale, raw?
Fiddlehead ferns, raw has more protein: 4.6 g for Fiddlehead ferns, raw vs 2.9 g for Kale, raw per 100 g.
Is Fiddlehead ferns, raw or Kale, raw healthier?
Fiddlehead ferns, 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.