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  6. Bamboo shoot vs. Fiddlehead ferns

Bamboo shoot vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Differences between Bamboo shoot and Fiddlehead ferns

  • Bamboo shoot has more Vitamin B1, while Fiddlehead ferns has more Vitamin B3, Vitamin C, Vitamin A RAE, Copper, Manganese, Vitamin B2, Iron, Magnesium, and Phosphorus.
  • Fiddlehead ferns' daily need coverage for Vitamin B3 is 27% higher.
  • Fiddlehead ferns contain 8 times less Vitamin B1 than Bamboo shoot. Bamboo shoot contains 0.15mg of Vitamin B1, while Fiddlehead ferns contain 0.02mg.

The food types used in this comparison are Bamboo shoots, raw and Fiddlehead ferns, raw.

Infographic

Bamboo shoot 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.
Bamboo shoot
Bamboo shoot
3
:
7
Fiddlehead ferns
Fiddlehead ferns
Contains more Potassium +44.1%
Contains more Zinc +32.5%
Contains more Calcium +146.2%
Contains more Iron +162%
Contains more Magnesium +1033.3%
Contains more Phosphorus +71.2%
Contains less Sodium -75%
Contains more Copper +68.4%
Contains more Manganese +94.7%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Potassium +44.1%
Contains more Zinc +32.5%
Contains more Calcium +146.2%
Contains more Iron +162%
Contains more Magnesium +1033.3%
Contains more Phosphorus +71.2%
Contains less Sodium -75%
Contains more Copper +68.4%
Contains more Manganese +94.7%

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.
Bamboo shoot
Bamboo shoot
6
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin B1 +650%
Contains more Vitamin A +17985%
Contains more Vitamin C +565%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +730%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +650%
Contains more Vitamin A +17985%
Contains more Vitamin C +565%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +730%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Protein +75%
Contains more Fats +33.3%
Equal in Carbs - 5.54
Equal in Water - 88.68
Equal in Other - 0.83
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Fiddlehead ferns
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 Protein +75%
Contains more Fats +33.3%
Equal in Carbs - 5.54
Equal in Water - 88.68
Equal in Other - 0.83

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Fiddlehead ferns Opinion
Net carbs 3g 5.54g Fiddlehead ferns
Protein 2.6g 4.55g Fiddlehead ferns
Fats 0.3g 0.4g Fiddlehead ferns
Carbs 5.2g 5.54g Fiddlehead ferns
Calories 27kcal 34kcal Fiddlehead ferns
Sugar 3g Fiddlehead ferns
Fiber 2.2g Bamboo shoot
Calcium 13mg 32mg Fiddlehead ferns
Iron 0.5mg 1.31mg Fiddlehead ferns
Magnesium 3mg 34mg Fiddlehead ferns
Phosphorus 59mg 101mg Fiddlehead ferns
Potassium 533mg 370mg Bamboo shoot
Sodium 4mg 1mg Fiddlehead ferns
Zinc 1.1mg 0.83mg Bamboo shoot
Copper 0.19mg 0.32mg Fiddlehead ferns
Manganese 0.262mg 0.51mg Fiddlehead ferns
Selenium 0.8µg Bamboo shoot
Vitamin A 20IU 3617IU Fiddlehead ferns
Vitamin A RAE 1µg 181µg Fiddlehead ferns
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 26.6mg Fiddlehead ferns
Vitamin B1 0.15mg 0.02mg Bamboo shoot
Vitamin B2 0.07mg 0.21mg Fiddlehead ferns
Vitamin B3 0.6mg 4.98mg Fiddlehead ferns
Vitamin B5 0.161mg Bamboo shoot
Vitamin B6 0.24mg Bamboo shoot
Folate 7µg Bamboo shoot
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g Fiddlehead ferns
Monounsaturated Fat 0.007g Bamboo shoot
Polyunsaturated fat 0.134g Bamboo shoot

Which food is preferable for your diet?

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

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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
14%
Bamboo shoot
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
23%
Bamboo shoot
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.