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Fiddlehead ferns vs. Arrowroot — In-Depth Nutrition Comparison

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Important differences between fiddlehead ferns and arrowroot

  • Fiddlehead ferns have more vitamin A, vitamin C, copper, vitamin B3, manganese, and vitamin B2; however, arrowroot has more iron and vitamin B1.
  • Fiddlehead ferns' daily need coverage for vitamin A is 72% more.
  • Fiddlehead ferns have 14 times more vitamin C than arrowroot. Fiddlehead ferns have 26.6mg of vitamin C, while arrowroot has 1.9mg.

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

Infographic

Fiddlehead ferns vs Arrowroot 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 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +36%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +164.5%
Contains more ZincZinc +31.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +193.1%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +69.5%
~equal in Phosphorus ~98mg

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 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +18000%
Contains more Vitamin B2Vitamin B2 +255.9%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B1Vitamin B1 +615%
~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 Fiddlehead ferns Arrowroot DV% diff.
Folate 338µg 85%
Vitamin C 26.6mg 1.9mg 27%
Copper 0.32mg 0.121mg 22%
Vitamin B3 4.98mg 1.693mg 21%
Vitamin B6 0.266mg 20%
Vitamin A 181µg 1µg 20%
Manganese 0.51mg 0.174mg 15%
Vitamin B2 0.21mg 0.059mg 12%
Iron 1.31mg 2.22mg 11%
Vitamin B1 0.02mg 0.143mg 10%
Vitamin B5 0.292mg 6%
Fiber 1.3g 5%
Calcium 32mg 6mg 3%
Carbs 5.54g 13.39g 3%
Potassium 370mg 454mg 2%
Zinc 0.83mg 0.63mg 2%
Magnesium 34mg 25mg 2%
Calories 34kcal 65kcal 2%
Polyunsaturated fat 0.092g 1%
Selenium 0.7µg 1%
Sodium 1mg 26mg 1%
Protein 4.55g 4.24g 1%
Fats 0.4g 0.2g 0%
Net carbs 5.54g 12.09g N/A
Phosphorus 101mg 98mg 0%
Saturated fat 0.039g 0%
Monounsaturated fat 0.004g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +100%
Contains more CarbsCarbs +141.7%
Contains more OtherOther +71.1%
~equal in Protein ~4.24g
~equal in Water ~80.75g

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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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.