Fiddlehead ferns vs. Edamame — In-Depth Nutrition Comparison
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What are the differences between fiddlehead ferns and edamame?
- Fiddlehead ferns are higher in vitamin A, vitamin B3, and vitamin C, yet edamame is higher in manganese, vitamin B1, iron, phosphorus, and magnesium.
- Fiddlehead ferns' daily need coverage for vitamin A is 66% more.
- Fiddlehead ferns have 5 times more vitamin B3 than edamame. While fiddlehead ferns have 4.98mg of vitamin B3, edamame has only 0.915mg.
We used Fiddlehead ferns, raw and Edamame, frozen, prepared types in this article.
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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.
| Contains less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +96.9% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +73.3% |
| Contains more ZincZinc | +65.1% |
| Contains more PhosphorusPhosphorus | +67.3% |
| Contains more ManganeseManganese | +100.8% |
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.
| Contains more Vitamin CVitamin C | +336.1% |
| Contains more Vitamin AVitamin A | +1106.7% |
| Contains more Vitamin B2Vitamin B2 | +35.5% |
| Contains more Vitamin B3Vitamin B3 | +444.3% |
| Contains more Vitamin B1Vitamin B1 | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 311µg | 78% | |
| Vitamin B3 | 4.98mg | 0.915mg | 25% |
| Vitamin C | 26.6mg | 6.1mg | 23% |
| Vitamin K | 26.7µg | 22% | |
| Manganese | 0.51mg | 1.024mg | 22% |
| Fiber | 5.2g | 21% | |
| Vitamin A | 181µg | 15µg | 18% |
| Vitamin B1 | 0.02mg | 0.2mg | 15% |
| Protein | 4.55g | 11.91g | 15% |
| Polyunsaturated fat | 2.156g | 14% | |
| Iron | 1.31mg | 2.27mg | 12% |
| Choline | 56.3mg | 10% | |
| Phosphorus | 101mg | 169mg | 10% |
| Vitamin B5 | 0.395mg | 8% | |
| Vitamin B6 | 0.1mg | 8% | |
| Magnesium | 34mg | 64mg | 7% |
| Fats | 0.4g | 5.2g | 7% |
| Zinc | 0.83mg | 1.37mg | 5% |
| Vitamin E | 0.68mg | 5% | |
| Vitamin B2 | 0.21mg | 0.155mg | 4% |
| Calories | 34kcal | 121kcal | 4% |
| Calcium | 32mg | 63mg | 3% |
| Copper | 0.32mg | 0.345mg | 3% |
| Saturated fat | 0.62g | 3% | |
| Monounsaturated fat | 1.282g | 3% | |
| Potassium | 370mg | 436mg | 2% |
| Selenium | 0.8µg | 1% | |
| Starch | 1.51g | 1% | |
| Carbs | 5.54g | 8.91g | 1% |
| Net carbs | 5.54g | 3.71g | N/A |
| Sugar | 2.18g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.126mg | 0% | |
| Threonine | 0.331mg | 0% | |
| Isoleucine | 0.3mg | 0% | |
| Leucine | 0.745mg | 0% | |
| Lysine | 0.745mg | 0% | |
| Methionine | 0.141mg | 0% | |
| Phenylalanine | 0.488mg | 0% | |
| Valine | 0.324mg | 0% | |
| Histidine | 0.267mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - ALA | 0.358g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 1.789g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
| Contains more WaterWater | +21.9% |
| Contains more ProteinProtein | +161.8% |
| Contains more FatsFats | +1200% |
| Contains more CarbsCarbs | +60.8% |
| Contains more OtherOther | +45.8% |
