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Fennel vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Important differences between fennel and fiddlehead ferns

  • Fennel has less vitamin A, copper, vitamin B3, vitamin C, manganese, vitamin B2, phosphorus, iron, and zinc.
  • Fiddlehead ferns' daily need coverage for vitamin A is 53% more.

The food varieties used in the comparison are Fennel, bulb, raw and Fiddlehead ferns, raw.

Infographic

Fennel 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.
Fennel
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
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 +53.1%
Contains more PotassiumPotassium +11.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +79.5%
Contains more CopperCopper +384.8%
Contains more ZincZinc +315%
Contains more PhosphorusPhosphorus +102%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +167%

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.
Fennel
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
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 +121.7%
Contains more Vitamin AVitamin A +277.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +556.3%
Contains more Vitamin B3Vitamin B3 +678.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Fiddlehead ferns DV% diff.
Vitamin K 62.8µg 52%
Copper 0.066mg 0.32mg 28%
Vitamin B3 0.64mg 4.98mg 27%
Vitamin C 12mg 26.6mg 16%
Vitamin A 48µg 181µg 15%
Manganese 0.191mg 0.51mg 14%
Vitamin B2 0.032mg 0.21mg 14%
Fiber 3.1g 12%
Folate 27µg 7%
Protein 1.24g 4.55g 7%
Phosphorus 50mg 101mg 7%
Iron 0.73mg 1.31mg 7%
Zinc 0.2mg 0.83mg 6%
Vitamin B5 0.232mg 5%
Vitamin B6 0.047mg 4%
Magnesium 17mg 34mg 4%
Vitamin E 0.58mg 4%
Calcium 49mg 32mg 2%
Choline 13.2mg 2%
Sodium 52mg 1mg 2%
Polyunsaturated fat 0.169g 1%
Vitamin B1 0.01mg 0.02mg 1%
Selenium 0.7µg 1%
Potassium 414mg 370mg 1%
Carbs 7.3g 5.54g 1%
Calories 31kcal 34kcal 0%
Fats 0.2g 0.4g 0%
Net carbs 4.2g 5.54g N/A
Sugar 3.93g N/A
Saturated fat 0.09g 0%
Monounsaturated fat 0.068g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 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 CarbsCarbs +31.8%
Contains more OtherOther +26.5%
Contains more ProteinProtein +266.9%
Contains more FatsFats +100%
~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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.