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Fiddlehead ferns vs. Seaweed — In-Depth Nutrition Comparison

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Significant differences between fiddlehead ferns and seaweed

  • Fiddlehead ferns have more vitamin A, vitamin B3, vitamin C, copper, manganese, and phosphorus; however, seaweed is richer in magnesium, iron, and calcium.
  • Fiddlehead ferns cover your daily vitamin A needs 70% more than seaweed.
  • Seaweed has 11 times less vitamin B3 than fiddlehead ferns. Fiddlehead ferns have 4.98mg of vitamin B3, while seaweed has 0.47mg.
  • Fiddlehead ferns contain less sodium.

Specific food types used in this comparison are Fiddlehead ferns, raw and Seaweed, kelp, raw.

Infographic

Fiddlehead ferns vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +315.7%
Contains more CopperCopper +146.2%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +155%
Contains more MagnesiumMagnesium +255.9%
Contains more CalciumCalcium +425%
Contains more IronIron +117.6%
Contains more ZincZinc +48.2%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +786.7%
Contains more Vitamin AVitamin A +2916.7%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +959.6%
Contains more Vitamin B1Vitamin B1 +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 180µg 45%
Vitamin B3 4.98mg 0.47mg 28%
Vitamin C 26.6mg 3mg 26%
Copper 0.32mg 0.13mg 21%
Magnesium 34mg 121mg 21%
Vitamin A 181µg 6µg 19%
Iron 1.31mg 2.85mg 19%
Calcium 32mg 168mg 14%
Manganese 0.51mg 0.2mg 13%
Vitamin B5 0.642mg 13%
Sodium 1mg 233mg 10%
Potassium 370mg 89mg 8%
Phosphorus 101mg 42mg 8%
Vitamin E 0.87mg 6%
Protein 4.55g 1.68g 6%
Fiber 1.3g 5%
Vitamin B2 0.21mg 0.15mg 5%
Zinc 0.83mg 1.23mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Choline 12.8mg 2%
Carbs 5.54g 9.57g 1%
Selenium 0.7µg 1%
Saturated fat 0.247g 1%
Calories 34kcal 43kcal 0%
Fats 0.4g 0.56g 0%
Net carbs 5.54g 8.27g N/A
Sugar 0.6g N/A
Vitamin B6 0.002mg 0%
Monounsaturated fat 0.098g 0%
Polyunsaturated fat 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +170.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +72.7%
Contains more OtherOther +696.4%
~equal in Water ~81.58g

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.