Fiddlehead ferns vs. Rutabagas — In-Depth Nutrition Comparison
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Significant differences between fiddlehead ferns and rutabagas
- Fiddlehead ferns have more vitamin A, copper, vitamin B3, manganese, vitamin B2, iron, phosphorus, and zinc; however, rutabagas are richer in vitamin B1.
- Fiddlehead ferns cover your daily vitamin A needs 72% more than rutabagas.
- Rutabagas have 10 times less copper than fiddlehead ferns. Fiddlehead ferns have 0.32mg of copper, while rutabagas have 0.032mg.
Specific food types used in this comparison are Fiddlehead ferns, raw and Rutabagas, raw.
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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 | +70% |
| Contains more PotassiumPotassium | +21.3% |
| Contains more IronIron | +197.7% |
| Contains more CopperCopper | +900% |
| Contains more ZincZinc | +245.8% |
| Contains more PhosphorusPhosphorus | +90.6% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +289.3% |
| Contains more CalciumCalcium | +34.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +425% |
| Contains more Vitamin B3Vitamin B3 | +611.4% |
| Contains more Vitamin B1Vitamin B1 | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.32mg | 0.032mg | 32% |
| Vitamin B3 | 4.98mg | 0.7mg | 27% |
| Vitamin A | 181µg | 0µg | 20% |
| Manganese | 0.51mg | 0.131mg | 16% |
| Vitamin B2 | 0.21mg | 0.04mg | 13% |
| Iron | 1.31mg | 0.44mg | 11% |
| Fiber | 2.3g | 9% | |
| Vitamin B6 | 0.1mg | 8% | |
| Phosphorus | 101mg | 53mg | 7% |
| Protein | 4.55g | 1.08g | 7% |
| Vitamin B1 | 0.02mg | 0.09mg | 6% |
| Zinc | 0.83mg | 0.24mg | 5% |
| Folate | 21µg | 5% | |
| Choline | 14.1mg | 3% | |
| Magnesium | 34mg | 20mg | 3% |
| Vitamin B5 | 0.16mg | 3% | |
| Vitamin E | 0.3mg | 2% | |
| Fructose | 1.61g | 2% | |
| Vitamin C | 26.6mg | 25mg | 2% |
| Potassium | 370mg | 305mg | 2% |
| Selenium | 0.7µg | 1% | |
| Calcium | 32mg | 43mg | 1% |
| Carbs | 5.54g | 8.62g | 1% |
| Polyunsaturated fat | 0.088g | 1% | |
| Calories | 34kcal | 37kcal | 0% |
| Fats | 0.4g | 0.16g | 0% |
| Net carbs | 5.54g | 6.32g | N/A |
| Sugar | 4.46g | N/A | |
| Starch | 0.4g | 0% | |
| Sodium | 1mg | 12mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.025g | 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:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +321.3% |
| Contains more FatsFats | +150% |
| Contains more OtherOther | +16.9% |
| Contains more CarbsCarbs | +55.6% |
~equal in
Water
~89.43g
