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Edamame vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the differences between edamame and fiddlehead ferns?

  • Edamame is higher in manganese, vitamin B1, iron, phosphorus, and magnesium, yet fiddlehead ferns are higher in vitamin A, vitamin B3, and vitamin C.
  • Fiddlehead ferns' daily need coverage for vitamin A is 66% more.
  • Edamame has 10 times more vitamin B1 than fiddlehead ferns. While edamame has 0.2mg of vitamin B1, fiddlehead ferns have only 0.02mg.

We used Edamame, frozen, prepared and Fiddlehead ferns, raw types in this article.

Infographic

Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +88.2%
Contains more CalciumCalcium +96.9%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +73.3%
Contains more ZincZinc +65.1%
Contains more PhosphorusPhosphorus +67.3%
Contains more ManganeseManganese +100.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -83.3%
~equal in Copper ~0.32mg

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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 B1Vitamin B1 +900%
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 +336.1%
Contains more Vitamin AVitamin A +1106.7%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +444.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Fiddlehead ferns DV% diff.
Folate 311µg 78%
Vitamin B3 0.915mg 4.98mg 25%
Vitamin C 6.1mg 26.6mg 23%
Vitamin K 26.7µg 22%
Manganese 1.024mg 0.51mg 22%
Fiber 5.2g 21%
Vitamin A 15µg 181µg 18%
Vitamin B1 0.2mg 0.02mg 15%
Protein 11.91g 4.55g 15%
Polyunsaturated fat 2.156g 14%
Iron 2.27mg 1.31mg 12%
Choline 56.3mg 10%
Phosphorus 169mg 101mg 10%
Vitamin B5 0.395mg 8%
Vitamin B6 0.1mg 8%
Magnesium 64mg 34mg 7%
Fats 5.2g 0.4g 7%
Zinc 1.37mg 0.83mg 5%
Vitamin E 0.68mg 5%
Vitamin B2 0.155mg 0.21mg 4%
Calories 121kcal 34kcal 4%
Calcium 63mg 32mg 3%
Copper 0.345mg 0.32mg 3%
Saturated fat 0.62g 3%
Monounsaturated fat 1.282g 3%
Potassium 436mg 370mg 2%
Selenium 0.8µg 1%
Starch 1.51g 1%
Carbs 8.91g 5.54g 1%
Net carbs 3.71g 5.54g N/A
Sugar 2.18g N/A
Sodium 6mg 1mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +161.8%
Contains more FatsFats +1200%
Contains more CarbsCarbs +60.8%
Contains more OtherOther +45.8%
Contains more WaterWater +21.9%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.