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Fiddlehead ferns vs. Cassava — In-Depth Nutrition Comparison

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How are fiddlehead ferns and cassava different?

  • Fiddlehead ferns are higher in vitamin A, vitamin B3, copper, iron, vitamin B2, phosphorus, vitamin C, and manganese; however, cassava is richer in vitamin B1.
  • Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
  • Fiddlehead ferns contain 6 times more vitamin B3 than cassava. While fiddlehead ferns contain 4.98mg of vitamin B3, cassava contains only 0.854mg.

Fiddlehead ferns, raw and Cassava, raw are the varieties used in this article.

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Fiddlehead ferns vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +61.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +385.2%
Contains more CopperCopper +220%
Contains more ZincZinc +144.1%
Contains more PhosphorusPhosphorus +274.1%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +32.8%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin CVitamin C +29.1%
Contains more Vitamin AVitamin A +18000%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B3Vitamin B3 +483.1%
Contains more Vitamin B1Vitamin B1 +335%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Cassava DV% diff.
Vitamin B3 4.98mg 0.854mg 26%
Copper 0.32mg 0.1mg 24%
Vitamin A 181µg 1µg 20%
Iron 1.31mg 0.27mg 13%
Vitamin B2 0.21mg 0.048mg 12%
Phosphorus 101mg 27mg 11%
Carbs 5.54g 38.06g 11%
Folate 27µg 7%
Vitamin C 26.6mg 20.6mg 7%
Vitamin B6 0.088mg 7%
Fiber 1.8g 7%
Calories 34kcal 160kcal 6%
Protein 4.55g 1.36g 6%
Vitamin B1 0.02mg 0.087mg 6%
Manganese 0.51mg 0.384mg 5%
Zinc 0.83mg 0.34mg 4%
Choline 23.7mg 4%
Potassium 370mg 271mg 3%
Magnesium 34mg 21mg 3%
Calcium 32mg 16mg 2%
Vitamin B5 0.107mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1%
Sodium 1mg 14mg 1%
Fats 0.4g 0.28g 0%
Net carbs 5.54g 36.26g N/A
Sugar 1.7g N/A
Saturated fat 0.074g 0%
Monounsaturated fat 0.075g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +234.6%
Contains more FatsFats +42.9%
Contains more WaterWater +48.6%
Contains more OtherOther +33.9%
Contains more CarbsCarbs +587%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.