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Fiddlehead ferns vs. Celtuce — In-Depth Nutrition Comparison

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Significant differences between fiddlehead ferns and celtuce

  • Fiddlehead ferns have more copper, vitamin B3, vitamin B2, iron, phosphorus, vitamin C, and zinc; however, celtuce is richer in manganese.
  • Fiddlehead ferns cover your daily copper needs 31% more than celtuce.
  • Celtuce has 9 times less vitamin B3 than fiddlehead ferns. Fiddlehead ferns have 4.98mg of vitamin B3, while celtuce has 0.55mg.

Specific food types used in this comparison are Fiddlehead ferns, raw and Celtuce, raw.

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Fiddlehead ferns vs Celtuce 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 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +138.2%
Contains more CopperCopper +700%
Contains more ZincZinc +207.4%
Contains more PhosphorusPhosphorus +159%
Contains less SodiumSodium -90.9%
Contains more CalciumCalcium +21.9%
Contains more ManganeseManganese +34.9%

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 65% 58% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +805.5%
Contains more Vitamin B1Vitamin B1 +175%
~equal in Vitamin A ~175µg
~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 Celtuce DV% diff.
Copper 0.32mg 0.04mg 31%
Vitamin B3 4.98mg 0.55mg 28%
Folate 46µg 12%
Vitamin B2 0.21mg 0.07mg 11%
Iron 1.31mg 0.55mg 10%
Phosphorus 101mg 39mg 9%
Manganese 0.51mg 0.688mg 8%
Vitamin C 26.6mg 19.5mg 8%
Protein 4.55g 0.85g 7%
Fiber 1.7g 7%
Zinc 0.83mg 0.27mg 5%
Vitamin B6 0.05mg 4%
Vitamin B5 0.183mg 4%
Vitamin B1 0.02mg 0.055mg 3%
Selenium 0.9µg 2%
Calories 34kcal 18kcal 1%
Vitamin A 181µg 175µg 1%
Potassium 370mg 330mg 1%
Calcium 32mg 39mg 1%
Magnesium 34mg 28mg 1%
Carbs 5.54g 3.65g 1%
Fats 0.4g 0.3g 0%
Net carbs 5.54g 1.95g N/A
Sodium 1mg 11mg 0%
Tryptophan 0.006mg 0%
Threonine 0.039mg 0%
Isoleucine 0.055mg 0%
Leucine 0.052mg 0%
Lysine 0.055mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.036mg 0%
Valine 0.046mg 0%
Histidine 0.015mg 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% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more ProteinProtein +435.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +18.6%
~equal in Water ~94.5g

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.