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  6. Fiddlehead ferns vs. Bamboo shoot

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

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Differences between Fiddlehead ferns and Bamboo shoot

  • Fiddlehead ferns have more Vitamin B3, Vitamin C, Vitamin A RAE, Copper, Manganese, Vitamin B2, Iron, Magnesium, and Phosphorus, while Bamboo shoot have more Vitamin B1.
  • Fiddlehead ferns' daily need coverage for Vitamin B3 is 27% higher.
  • Bamboo shoot contains 181 times less Vitamin A RAE than Fiddlehead ferns. Fiddlehead ferns contain 181µg of Vitamin A RAE, while Bamboo shoot contains 1µg.

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

Infographic

Fiddlehead ferns vs Bamboo shoot 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.
Fiddlehead ferns
Fiddlehead ferns
7
:
3
Bamboo shoot
Bamboo shoot
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%
Contains more Potassium +44.1%
Contains more Zinc +32.5%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 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%
Contains more Potassium +44.1%
Contains more Zinc +32.5%

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.
Fiddlehead ferns
Fiddlehead ferns
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +17985%
Contains more Vitamin C +565%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +730%
Contains more Vitamin B1 +650%
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%
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%
Contains more Vitamin A +17985%
Contains more Vitamin C +565%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +730%
Contains more Vitamin B1 +650%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Bamboo shoot
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 Fiddlehead ferns Bamboo shoot Opinion
Net carbs 5.54g 3g Fiddlehead ferns
Protein 4.55g 2.6g Fiddlehead ferns
Fats 0.4g 0.3g Fiddlehead ferns
Carbs 5.54g 5.2g Fiddlehead ferns
Calories 34kcal 27kcal Fiddlehead ferns
Sugar 3g Fiddlehead ferns
Fiber 2.2g Bamboo shoot
Calcium 32mg 13mg Fiddlehead ferns
Iron 1.31mg 0.5mg Fiddlehead ferns
Magnesium 34mg 3mg Fiddlehead ferns
Phosphorus 101mg 59mg Fiddlehead ferns
Potassium 370mg 533mg Bamboo shoot
Sodium 1mg 4mg Fiddlehead ferns
Zinc 0.83mg 1.1mg Bamboo shoot
Copper 0.32mg 0.19mg Fiddlehead ferns
Manganese 0.51mg 0.262mg Fiddlehead ferns
Selenium 0.8µg Bamboo shoot
Vitamin A 3617IU 20IU Fiddlehead ferns
Vitamin A RAE 181µg 1µg Fiddlehead ferns
Vitamin E 1mg Bamboo shoot
Vitamin C 26.6mg 4mg Fiddlehead ferns
Vitamin B1 0.02mg 0.15mg Bamboo shoot
Vitamin B2 0.21mg 0.07mg Fiddlehead ferns
Vitamin B3 4.98mg 0.6mg 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
Fiddlehead ferns Bamboo shoot
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
38%
Fiddlehead ferns
14%
Bamboo shoot
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
23%
Bamboo shoot

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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.