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Fiddlehead ferns vs. Pumpkin — In-Depth Nutrition Comparison

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How are fiddlehead ferns and pumpkins different?

  • Fiddlehead ferns are richer in vitamin B3, copper, vitamin C, manganese, vitamin B2, phosphorus, iron, magnesium, and zinc, while pumpkins are higher in vitamin A.
  • Pumpkins cover your daily need for vitamin A, 43% more than fiddlehead ferns.
  • Fiddlehead ferns contain 12 times more vitamin B3 than pumpkins. Fiddlehead ferns contain 4.98mg of vitamin B3, while pumpkins contain 0.413mg.

Fiddlehead ferns, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.

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Fiddlehead ferns vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +113.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +129.8%
Contains more CopperCopper +251.6%
Contains more ZincZinc +260.9%
Contains more PhosphorusPhosphorus +236.7%
Contains more ManganeseManganese +473%
~equal in Sodium ~1mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +466%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +1105.8%
Contains more Vitamin AVitamin A +59.1%
Contains more Vitamin B1Vitamin B1 +55%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Pumpkin DV% diff.
Vitamin B3 4.98mg 0.413mg 29%
Copper 0.32mg 0.091mg 25%
Vitamin C 26.6mg 4.7mg 24%
Manganese 0.51mg 0.089mg 18%
Vitamin A 181µg 288µg 12%
Vitamin B2 0.21mg 0.078mg 10%
Phosphorus 101mg 30mg 10%
Iron 1.31mg 0.57mg 9%
Protein 4.55g 0.72g 8%
Magnesium 34mg 9mg 6%
Vitamin E 0.8mg 5%
Zinc 0.83mg 0.23mg 5%
Vitamin B5 0.201mg 4%
Potassium 370mg 230mg 4%
Fiber 1.1g 4%
Vitamin B6 0.044mg 3%
Calcium 32mg 15mg 2%
Folate 9µg 2%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Calories 34kcal 20kcal 1%
Vitamin B1 0.02mg 0.031mg 1%
Fats 0.4g 0.07g 1%
Carbs 5.54g 4.9g 0%
Net carbs 5.54g 3.8g N/A
Sugar 2.08g N/A
Sodium 1mg 1mg 0%
Selenium 0.2µg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.004g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +531.9%
Contains more FatsFats +471.4%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +33.9%
~equal in Water ~93.69g

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.