Fiddlehead ferns vs. Asparagus — In-Depth Nutrition Comparison
Compare
What are the main differences between fiddlehead ferns and asparagus?
- Fiddlehead ferns are richer in vitamin A, vitamin B3, vitamin C, manganese, copper, phosphorus, and vitamin B2, yet asparagus is richer in iron and vitamin B1.
- Fiddlehead ferns' daily need coverage for vitamin A is 57% higher.
- Fiddlehead ferns have 5 times more vitamin B3 than asparagus. Fiddlehead ferns have 4.98mg of vitamin B3, while asparagus has 0.978mg.
We used Fiddlehead ferns, raw and Asparagus, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +142.9% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +83.2% |
| Contains more CopperCopper | +69.3% |
| Contains more ZincZinc | +53.7% |
| Contains more PhosphorusPhosphorus | +94.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +222.8% |
| Contains more IronIron | +63.4% |
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 | +375% |
| Contains more Vitamin AVitamin A | +376.3% |
| Contains more Vitamin B2Vitamin B2 | +48.9% |
| Contains more Vitamin B3Vitamin B3 | +409.2% |
| Contains more Vitamin B1Vitamin B1 | +615% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 35% | |
| Vitamin B3 | 4.98mg | 0.978mg | 25% |
| Vitamin C | 26.6mg | 5.6mg | 23% |
| Vitamin A | 181µg | 38µg | 16% |
| Manganese | 0.51mg | 0.158mg | 15% |
| Copper | 0.32mg | 0.189mg | 15% |
| Folate | 52µg | 13% | |
| Vitamin B1 | 0.02mg | 0.143mg | 10% |
| Iron | 1.31mg | 2.14mg | 10% |
| Vitamin E | 1.13mg | 8% | |
| Fiber | 2.1g | 8% | |
| Phosphorus | 101mg | 52mg | 7% |
| Vitamin B6 | 0.091mg | 7% | |
| Vitamin B5 | 0.274mg | 5% | |
| Vitamin B2 | 0.21mg | 0.141mg | 5% |
| Potassium | 370mg | 202mg | 5% |
| Magnesium | 34mg | 14mg | 5% |
| Protein | 4.55g | 2.2g | 5% |
| Selenium | 2.3µg | 4% | |
| Zinc | 0.83mg | 0.54mg | 3% |
| Choline | 16mg | 3% | |
| Calories | 34kcal | 20kcal | 1% |
| Fructose | 1g | 1% | |
| Calcium | 32mg | 24mg | 1% |
| Carbs | 5.54g | 3.88g | 1% |
| Fats | 0.4g | 0.12g | 0% |
| Net carbs | 5.54g | 1.78g | N/A |
| Sugar | 1.88g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% |
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:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more ProteinProtein | +106.8% |
| Contains more FatsFats | +233.3% |
| Contains more CarbsCarbs | +42.8% |
| Contains more OtherOther | +43.1% |
~equal in
Water
~93.22g
