Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fiddlehead ferns vs. Potato — In-Depth Nutrition Comparison

Compare

How are fiddlehead ferns and potatoes different?

  • Fiddlehead ferns have more vitamin A, copper, vitamin B3, vitamin C, manganese, and vitamin B2 than potatoes.
  • Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
  • Fiddlehead ferns contain 4 times more vitamin B2 than potatoes. While fiddlehead ferns contain 0.21mg of vitamin B2, potatoes contain only 0.048mg.

Fiddlehead ferns, raw and Potatoes, baked, flesh, and skin, without salt are the varieties used in this article.

Infographic

Fiddlehead ferns vs Potato 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.
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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +113.3%
Contains more IronIron +21.3%
Contains more CopperCopper +171.2%
Contains more ZincZinc +130.6%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +132.9%
Contains more PotassiumPotassium +44.6%

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%
Potato
7
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +177.1%
Contains more Vitamin AVitamin A +18000%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B3Vitamin B3 +253.2%
Contains more Vitamin B1Vitamin B1 +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Potato DV% diff.
Vitamin B6 0.311mg 24%
Vitamin B3 4.98mg 1.41mg 22%
Copper 0.32mg 0.118mg 22%
Vitamin A 181µg 1µg 20%
Vitamin C 26.6mg 9.6mg 19%
Manganese 0.51mg 0.219mg 13%
Vitamin B2 0.21mg 0.048mg 12%
Fiber 2.2g 9%
Vitamin B5 0.376mg 8%
Folate 28µg 7%
Starch 17.27g 7%
Carbs 5.54g 21.15g 5%
Potassium 370mg 535mg 5%
Zinc 0.83mg 0.36mg 4%
Phosphorus 101mg 70mg 4%
Protein 4.55g 2.5g 4%
Vitamin B1 0.02mg 0.064mg 4%
Choline 14.8mg 3%
Calories 34kcal 93kcal 3%
Iron 1.31mg 1.08mg 3%
Calcium 32mg 15mg 2%
Vitamin K 2µg 2%
Selenium 0.4µg 1%
Magnesium 34mg 28mg 1%
Fats 0.4g 0.13g 0%
Net carbs 5.54g 18.95g N/A
Sugar 1.18g N/A
Sodium 1mg 10mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.034g 0%
Monounsaturated fat 0.003g 0%
Polyunsaturated fat 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 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
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +82%
Contains more FatsFats +207.7%
Contains more WaterWater +18.4%
Contains more CarbsCarbs +281.8%
Contains more OtherOther +60.2%

People also compare

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.