Fiddlehead ferns vs. Russet potato — In-Depth Nutrition Comparison
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Differences between fiddlehead ferns and russet potatoes
- Fiddlehead ferns have more vitamin A, copper, vitamin B3, vitamin C, vitamin B2, and manganese, while russet potatoes have more potassium.
- Fiddlehead ferns' daily need coverage for vitamin A is 72% higher.
- Russet potatoes contain 4 times less vitamin B2 than fiddlehead ferns. Fiddlehead ferns contain 0.21mg of vitamin B2, while russet potatoes contain 0.048mg.
The food types used in this comparison are Fiddlehead ferns, raw and Potatoes, Russet, flesh, and skin, baked.
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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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +77.8% |
| Contains more IronIron | +22.4% |
| Contains more CopperCopper | +199.1% |
| Contains more ZincZinc | +137.1% |
| Contains more PhosphorusPhosphorus | +42.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +123.7% |
| Contains more PotassiumPotassium | +48.6% |
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.
| Contains more Vitamin CVitamin C | +220.5% |
| Contains more Vitamin AVitamin A | +18000% |
| Contains more Vitamin B2Vitamin B2 | +337.5% |
| Contains more Vitamin B3Vitamin B3 | +269.4% |
| Contains more Vitamin B1Vitamin B1 | +235% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 27% | |
| Copper | 0.32mg | 0.107mg | 24% |
| Vitamin B3 | 4.98mg | 1.348mg | 23% |
| Vitamin A | 181µg | 1µg | 20% |
| Vitamin C | 26.6mg | 8.3mg | 20% |
| Manganese | 0.51mg | 0.228mg | 12% |
| Vitamin B2 | 0.21mg | 0.048mg | 12% |
| Fiber | 2.3g | 9% | |
| Vitamin B5 | 0.38mg | 8% | |
| Folate | 26µg | 7% | |
| Starch | 17.45g | 7% | |
| Carbs | 5.54g | 21.44g | 5% |
| Potassium | 370mg | 550mg | 5% |
| Zinc | 0.83mg | 0.35mg | 4% |
| Phosphorus | 101mg | 71mg | 4% |
| Protein | 4.55g | 2.63g | 4% |
| Vitamin B1 | 0.02mg | 0.067mg | 4% |
| Choline | 15mg | 3% | |
| Calories | 34kcal | 97kcal | 3% |
| Iron | 1.31mg | 1.07mg | 3% |
| Vitamin K | 2µg | 2% | |
| Selenium | 0.5µg | 1% | |
| Sodium | 1mg | 14mg | 1% |
| Calcium | 32mg | 18mg | 1% |
| Magnesium | 34mg | 30mg | 1% |
| Fats | 0.4g | 0.13g | 0% |
| Net carbs | 5.54g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +73% |
| Contains more FatsFats | +207.7% |
| Contains more WaterWater | +19.1% |
| Contains more CarbsCarbs | +287% |
| Contains more OtherOther | +62.7% |
