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Celtuce vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Significant differences between celtuce and fiddlehead ferns

  • Celtuce has more manganese; however, fiddlehead ferns are richer in copper, vitamin B3, vitamin B2, iron, phosphorus, vitamin C, and zinc.
  • Fiddlehead ferns cover your daily copper needs 31% more than celtuce.

Specific food types used in this comparison are Celtuce, raw and Fiddlehead ferns, raw.

Infographic

Celtuce vs Fiddlehead ferns infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
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 CalciumCalcium +21.9%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +138.2%
Contains more CopperCopper +700%
Contains more ZincZinc +207.4%
Contains more PhosphorusPhosphorus +159%
Contains less SodiumSodium -90.9%

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.
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 65% 58% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
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 B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +805.5%
~equal in Vitamin A ~181µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Celtuce Fiddlehead ferns DV% diff.
Copper 0.04mg 0.32mg 31%
Vitamin B3 0.55mg 4.98mg 28%
Folate 46µg 12%
Vitamin B2 0.07mg 0.21mg 11%
Iron 0.55mg 1.31mg 10%
Phosphorus 39mg 101mg 9%
Manganese 0.688mg 0.51mg 8%
Vitamin C 19.5mg 26.6mg 8%
Protein 0.85g 4.55g 7%
Fiber 1.7g 7%
Zinc 0.27mg 0.83mg 5%
Vitamin B6 0.05mg 4%
Vitamin B5 0.183mg 4%
Vitamin B1 0.055mg 0.02mg 3%
Selenium 0.9µg 2%
Calories 18kcal 34kcal 1%
Vitamin A 175µg 181µg 1%
Potassium 330mg 370mg 1%
Calcium 39mg 32mg 1%
Magnesium 28mg 34mg 1%
Carbs 3.65g 5.54g 1%
Fats 0.3g 0.4g 0%
Net carbs 1.95g 5.54g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.006mg 0%
Threonine 0.039mg 0%
Isoleucine 0.055mg 0%
Leucine 0.052mg 0%
Lysine 0.055mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.036mg 0%
Valine 0.046mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 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 +435.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +18.6%
~equal in Water ~88.68g

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.