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Fiddlehead ferns vs. Parsnip — In-Depth Nutrition Comparison

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Summary of differences between fiddlehead ferns and parsnip

  • Fiddlehead ferns have more vitamin A, vitamin B3, copper, vitamin B2, vitamin C, and iron; however, parsnip is higher in vitamin B1.
  • Fiddlehead ferns cover your daily need for vitamin A, 72% more than parsnip.
  • Fiddlehead ferns have 7 times more vitamin B3 than parsnip. While fiddlehead ferns have 4.98mg of vitamin B3, parsnip has only 0.7mg.

These are the specific foods used in this comparison Fiddlehead ferns, raw and Parsnips, raw.

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Fiddlehead ferns vs Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +17.2%
Contains more IronIron +122%
Contains more CopperCopper +166.7%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +42.3%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +12.5%
~equal in Potassium ~375mg
~equal in Manganese ~0.56mg

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin CVitamin C +56.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +611.4%
Contains more Vitamin B1Vitamin B1 +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Parsnip DV% diff.
Vitamin B3 4.98mg 0.7mg 27%
Copper 0.32mg 0.12mg 22%
Vitamin A 181µg 0µg 20%
Fiber 4.9g 20%
Vitamin K 22.5µg 19%
Folate 67µg 17%
Vitamin B5 0.6mg 12%
Vitamin B2 0.21mg 0.05mg 12%
Vitamin C 26.6mg 17mg 11%
Vitamin E 1.49mg 10%
Iron 1.31mg 0.59mg 9%
Vitamin B6 0.09mg 7%
Protein 4.55g 1.2g 7%
Vitamin B1 0.02mg 0.09mg 6%
Carbs 5.54g 17.99g 4%
Phosphorus 101mg 71mg 4%
Selenium 1.8µg 3%
Calories 34kcal 75kcal 2%
Manganese 0.51mg 0.56mg 2%
Zinc 0.83mg 0.59mg 2%
Magnesium 34mg 29mg 1%
Fats 0.4g 0.3g 0%
Net carbs 5.54g 13.09g N/A
Calcium 32mg 36mg 0%
Potassium 370mg 375mg 0%
Sugar 4.8g N/A
Sodium 1mg 10mg 0%
Saturated fat 0.05g 0%
Monounsaturated fat 0.112g 0%
Polyunsaturated fat 0.047g 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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +279.2%
Contains more FatsFats +33.3%
Contains more WaterWater +11.5%
Contains more CarbsCarbs +224.7%
Contains more OtherOther +18.1%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.