Fiddlehead ferns vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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How are fiddlehead ferns and jicama (yam bean) different?
- Fiddlehead ferns have more vitamin A, copper, vitamin B3, manganese, vitamin B2, vitamin C, phosphorus, iron, potassium, and zinc than jicama (yam bean).
- Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
- Fiddlehead ferns contain 26 times more vitamin B3 than jicama (yam bean). While fiddlehead ferns contain 4.98mg of vitamin B3, jicama (yam bean) contains only 0.19mg.
Fiddlehead ferns, raw and Yambean (jicama), cooked, boiled, drained, without salt are the varieties used 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 more MagnesiumMagnesium | +209.1% |
| Contains more CalciumCalcium | +190.9% |
| Contains more PotassiumPotassium | +174.1% |
| Contains more IronIron | +129.8% |
| Contains more CopperCopper | +595.7% |
| Contains more ZincZinc | +453.3% |
| Contains more PhosphorusPhosphorus | +531.3% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +794.7% |
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 | +88.7% |
| Contains more Vitamin AVitamin A | +18000% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B3Vitamin B3 | +2521.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 4.98mg | 0.19mg | 30% |
| Copper | 0.32mg | 0.046mg | 30% |
| Vitamin A | 181µg | 1µg | 20% |
| Manganese | 0.51mg | 0.057mg | 20% |
| Vitamin C | 26.6mg | 14.1mg | 14% |
| Vitamin B2 | 0.21mg | 0.028mg | 14% |
| Phosphorus | 101mg | 16mg | 12% |
| Iron | 1.31mg | 0.57mg | 9% |
| Protein | 4.55g | 0.72g | 8% |
| Potassium | 370mg | 135mg | 7% |
| Zinc | 0.83mg | 0.15mg | 6% |
| Magnesium | 34mg | 11mg | 5% |
| Vitamin B6 | 0.04mg | 3% | |
| Calcium | 32mg | 11mg | 2% |
| Vitamin B5 | 0.121mg | 2% | |
| Folate | 8µg | 2% | |
| Carbs | 5.54g | 8.82g | 1% |
| Selenium | 0.7µg | 1% | |
| Calories | 34kcal | 38kcal | 0% |
| Fats | 0.4g | 0.09g | 0% |
| Net carbs | 5.54g | 8.82g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin B1 | 0.02mg | 0.017mg | 0% |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.016mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.007mg | 0% | |
| Phenylalanine | 0.017mg | 0% | |
| Valine | 0.022mg | 0% | |
| Histidine | 0.019mg | 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:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +531.9% |
| Contains more FatsFats | +344.4% |
| Contains more OtherOther | +176.7% |
| Contains more CarbsCarbs | +59.2% |
~equal in
Water
~90.07g
