Fiddlehead ferns vs. Russet potato — In-Depth Nutrition Comparison
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Differences between fiddlehead ferns and russet potatoes
- Fiddlehead ferns have more copper, vitamin B3, vitamin C, vitamin A, vitamin B2, and manganese, while russet potatoes have more potassium.
- Fiddlehead ferns' daily need coverage for copper is 24% higher.
- Russet potatoes contain 181 times less vitamin A than fiddlehead ferns. Fiddlehead ferns contain 181µg of vitamin A, while russet potatoes contain 1µg.
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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
17%
Minerals Daily Need Coverage Score
35%
23%
Comparison summary
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.