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Fiddlehead ferns vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Differences between fiddlehead ferns and pumpkin flowers

  • Pumpkin flowers contain less vitamin A, vitamin B3, vitamin B2, iron, phosphorus, and potassium than fiddlehead ferns.
  • Fiddlehead ferns' daily need coverage for vitamin A is 33% higher.
  • Pumpkin flowers contain 7 times less vitamin B3 than fiddlehead ferns. Fiddlehead ferns contain 4.98mg of vitamin B3, while pumpkin flowers contain 0.69mg.

The food types used in this comparison are Fiddlehead ferns, raw and Pumpkin flowers, raw.

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Fiddlehead ferns vs Pumpkin flowers 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +113.9%
Contains more IronIron +87.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +106.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +21.9%

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +86.6%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +621.7%
Contains more Vitamin B1Vitamin B1 +110%
~equal in Vitamin C ~28mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Pumpkin flowers DV% diff.
Copper 0.32mg 36%
Vitamin B3 4.98mg 0.69mg 27%
Manganese 0.51mg 22%
Folate 59µg 15%
Vitamin B2 0.21mg 0.075mg 10%
Vitamin A 181µg 97µg 9%
Iron 1.31mg 0.7mg 8%
Zinc 0.83mg 8%
Phosphorus 101mg 49mg 7%
Protein 4.55g 1.03g 7%
Potassium 370mg 173mg 6%
Vitamin C 26.6mg 28mg 2%
Magnesium 34mg 24mg 2%
Vitamin B1 0.02mg 0.042mg 2%
Selenium 0.7µg 1%
Calories 34kcal 15kcal 1%
Calcium 32mg 39mg 1%
Carbs 5.54g 3.28g 1%
Fats 0.4g 0.07g 1%
Net carbs 5.54g 3.28g N/A
Sodium 1mg 5mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.004g 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% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +341.7%
Contains more FatsFats +471.4%
Contains more CarbsCarbs +68.9%
Contains more OtherOther +76.6%
~equal in Water ~95.15g

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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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.