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Fiddlehead ferns vs. Lotus root — In-Depth Nutrition Comparison

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How are fiddlehead ferns and lotus root different?

  • Fiddlehead ferns are higher in vitamin A, vitamin B3, manganese, and copper; however, lotus root is richer in vitamin C, vitamin B1, and potassium.
  • Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
  • Fiddlehead ferns contain 12 times more vitamin B3 than lotus root. While fiddlehead ferns contain 4.98mg of vitamin B3, lotus root contains only 0.4mg.

Fiddlehead ferns, raw and Lotus root, raw are the varieties used in this article.

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Fiddlehead ferns vs Lotus root 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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more MagnesiumMagnesium +47.8%
Contains more IronIron +12.9%
Contains more CopperCopper +24.5%
Contains more ZincZinc +112.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +95.4%
Contains more CalciumCalcium +40.6%
Contains more PotassiumPotassium +50.3%
~equal in Phosphorus ~100mg

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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1145%
Contains more Vitamin CVitamin C +65.4%
Contains more Vitamin B1Vitamin B1 +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Lotus root DV% diff.
Vitamin B3 4.98mg 0.4mg 29%
Vitamin A 181µg 0µg 20%
Vitamin B6 0.258mg 20%
Fiber 4.9g 20%
Vitamin C 26.6mg 44mg 19%
Vitamin B1 0.02mg 0.16mg 12%
Manganese 0.51mg 0.261mg 11%
Vitamin B5 0.377mg 8%
Copper 0.32mg 0.257mg 7%
Potassium 370mg 556mg 5%
Carbs 5.54g 17.23g 4%
Zinc 0.83mg 0.39mg 4%
Protein 4.55g 2.6g 4%
Folate 13µg 3%
Magnesium 34mg 23mg 3%
Calories 34kcal 74kcal 2%
Sodium 1mg 40mg 2%
Iron 1.31mg 1.16mg 2%
Selenium 0.7µg 1%
Vitamin B2 0.21mg 0.22mg 1%
Calcium 32mg 45mg 1%
Fats 0.4g 0.1g 0%
Net carbs 5.54g 12.33g N/A
Phosphorus 101mg 100mg 0%
Saturated fat 0.03g 0%
Monounsaturated fat 0.02g 0%
Polyunsaturated fat 0.02g 0%
Tryptophan 0.02mg 0%
Threonine 0.051mg 0%
Isoleucine 0.054mg 0%
Leucine 0.069mg 0%
Lysine 0.094mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.047mg 0%
Valine 0.055mg 0%
Histidine 0.038mg 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
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more ProteinProtein +75%
Contains more FatsFats +300%
Contains more WaterWater +12.1%
Contains more CarbsCarbs +211%
Contains more OtherOther +16.9%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.