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Agar vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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How are agar and fiddlehead ferns different?

  • Agar is richer in iron, magnesium, manganese, calcium, zinc, copper, and potassium, while fiddlehead ferns are higher in vitamin B3, vitamin C, and vitamin A.
  • Agar covers your daily need for iron, 251% more than fiddlehead ferns.
  • Agar contains 23 times more magnesium than fiddlehead ferns. Agar contains 770mg of magnesium, while fiddlehead ferns contain 34mg.

Seaweed, agar, dried and Fiddlehead ferns, raw types were used in this article.

Infographic

Agar vs Fiddlehead ferns infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Contains more MagnesiumMagnesium +2164.7%
Contains more CalciumCalcium +1853.1%
Contains more PotassiumPotassium +204.1%
Contains more IronIron +1533.6%
Contains more CopperCopper +90.6%
Contains more ZincZinc +598.8%
Contains more ManganeseManganese +743.1%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +94.2%
Contains less SodiumSodium -99%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Agar
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +2365.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.21mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
3
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +1359.9%
Contains more OtherOther +373.5%
Contains more FatsFats +33.3%
Contains more WaterWater +921.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Agar Fiddlehead ferns
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Agar Fiddlehead ferns DV% diff.
Iron 21.4mg 1.31mg 251%
Magnesium 770mg 34mg 175%
Manganese 4.3mg 0.51mg 165%
Folate 580µg 145%
Vitamin B5 3.018mg 60%
Calcium 625mg 32mg 59%
Zinc 5.8mg 0.83mg 45%
Vitamin E 5mg 33%
Copper 0.61mg 0.32mg 32%
Fiber 7.7g 31%
Vitamin C 0mg 26.6mg 30%
Vitamin B3 0.202mg 4.98mg 30%
Carbs 80.88g 5.54g 25%
Vitamin B6 0.303mg 23%
Potassium 1125mg 370mg 22%
Vitamin K 24.4µg 20%
Vitamin A 0µg 181µg 20%
Calories 306kcal 34kcal 14%
Selenium 7.4µg 13%
Choline 63.3mg 12%
Phosphorus 52mg 101mg 7%
Sodium 102mg 1mg 4%
Protein 6.21g 4.55g 3%
Vitamin B1 0.01mg 0.02mg 1%
Vitamin B2 0.222mg 0.21mg 1%
Polyunsaturated fat 0.102g 1%
Fats 0.3g 0.4g 0%
Net carbs 73.18g 5.54g N/A
Sugar 2.97g N/A
Saturated fat 0.061g 0%
Monounsaturated fat 0.027g 0%
Omega-3 - EPA 0.087g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agar Fiddlehead ferns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
Agar
23%
Fiddlehead ferns
Minerals Daily Need Coverage Score
264%
Agar
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.061g)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.