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Fiddlehead ferns vs. Salsify — In-Depth Nutrition Comparison

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Summary of differences between fiddlehead ferns and salsify

  • Salsify has less vitamin A, vitamin B3, copper, vitamin C, manganese, iron, and phosphorus than fiddlehead ferns.
  • Fiddlehead ferns cover your daily need for vitamin A, 72% more than salsify.
  • Fiddlehead ferns have 13 times more vitamin B3 than salsify. While fiddlehead ferns have 4.98mg of vitamin B3, salsify has only 0.392mg.

These are the specific foods used in this comparison Fiddlehead ferns, raw and Salsify, cooked, boiled, drained, without salt.

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Fiddlehead ferns vs Salsify 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +138.2%
Contains more CopperCopper +357.1%
Contains more ZincZinc +176.7%
Contains more PhosphorusPhosphorus +80.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +142.9%
Contains more CalciumCalcium +46.9%

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +478.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B3Vitamin B3 +1170.4%
Contains more Vitamin B1Vitamin B1 +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Salsify DV% diff.
Vitamin B3 4.98mg 0.392mg 29%
Copper 0.32mg 0.07mg 28%
Vitamin C 26.6mg 4.6mg 24%
Vitamin A 181µg 0µg 20%
Vitamin B6 0.218mg 17%
Manganese 0.51mg 0.21mg 13%
Fiber 3.1g 12%
Iron 1.31mg 0.55mg 10%
Vitamin B5 0.276mg 6%
Phosphorus 101mg 56mg 6%
Choline 25.9mg 5%
Zinc 0.83mg 0.3mg 5%
Protein 4.55g 2.73g 4%
Folate 15µg 4%
Magnesium 34mg 18mg 4%
Vitamin B1 0.02mg 0.056mg 3%
Vitamin B2 0.21mg 0.173mg 3%
Potassium 370mg 283mg 3%
Carbs 5.54g 15.36g 3%
Calcium 32mg 47mg 2%
Calories 34kcal 68kcal 2%
Sodium 1mg 16mg 1%
Selenium 0.6µg 1%
Vitamin E 0.19mg 1%
Fats 0.4g 0.17g 0%
Net carbs 5.54g 12.26g N/A
Sugar 2.9g N/A
Vitamin K 0.3µg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.003g 0%
Polyunsaturated fat 0.074g 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% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +135.3%
Contains more OtherOther +12.2%
Contains more CarbsCarbs +177.3%
~equal in Water ~81g

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.