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Fiddlehead ferns vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between fiddlehead ferns and garlic

  • Fiddlehead ferns have more vitamin A, vitamin B3, and vitamin B2; however, garlic is richer in manganese, vitamin B1, calcium, phosphorus, and vitamin C.
  • Fiddlehead ferns cover your daily vitamin A needs 72% more than garlic.
  • Garlic has 7 times less vitamin B3 than fiddlehead ferns. Fiddlehead ferns have 4.98mg of vitamin B3, while garlic has 0.7mg.

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

Infographic

Fiddlehead ferns vs Garlic 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%
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +36%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +465.6%
Contains more IronIron +29.8%
Contains more ZincZinc +39.8%
Contains more PhosphorusPhosphorus +51.5%
Contains more ManganeseManganese +227.8%
~equal in Potassium ~401mg
~equal in Copper ~0.299mg

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%
Garlic
8
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +611.4%
Contains more Vitamin CVitamin C +17.3%
Contains more Vitamin B1Vitamin B1 +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Garlic DV% diff.
Vitamin B6 1.235mg 95%
Manganese 0.51mg 1.672mg 51%
Vitamin B3 4.98mg 0.7mg 27%
Selenium 14.2µg 26%
Vitamin A 181µg 0µg 20%
Vitamin B1 0.02mg 0.2mg 15%
Calcium 32mg 181mg 15%
Vitamin B5 0.596mg 12%
Carbs 5.54g 33.06g 9%
Vitamin B2 0.21mg 0.11mg 8%
Fiber 2.1g 8%
Phosphorus 101mg 153mg 7%
Calories 34kcal 149kcal 6%
Vitamin C 26.6mg 31.2mg 5%
Iron 1.31mg 1.7mg 5%
Choline 23.2mg 4%
Protein 4.55g 6.36g 4%
Zinc 0.83mg 1.16mg 3%
Polyunsaturated fat 0.249g 2%
Copper 0.32mg 0.299mg 2%
Magnesium 34mg 25mg 2%
Vitamin K 1.7µg 1%
Folate 3µg 1%
Potassium 370mg 401mg 1%
Vitamin E 0.08mg 1%
Sodium 1mg 17mg 1%
Fats 0.4g 0.5g 0%
Net carbs 5.54g 30.96g N/A
Sugar 1g N/A
Saturated fat 0.089g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +51.4%
Contains more ProteinProtein +39.8%
Contains more FatsFats +25%
Contains more CarbsCarbs +496.8%
Contains more OtherOther +80.7%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.