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Fiddlehead ferns vs. Shallot — In-Depth Nutrition Comparison

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Important differences between fiddlehead ferns and shallot

  • Shallot has less vitamin A, vitamin B3, copper, vitamin C, vitamin B2, manganese, and phosphorus.
  • Fiddlehead ferns' daily need coverage for vitamin A is 72% more.
  • Fiddlehead ferns have 25 times more vitamin B3 than shallot. Fiddlehead ferns have 4.98mg of vitamin B3, while shallot has 0.2mg.

The food varieties used in the comparison are Fiddlehead ferns, raw and Shallots, raw.

Infographic

Fiddlehead ferns vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +61.9%
Contains more CopperCopper +263.6%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +68.3%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +74.7%
Contains more CalciumCalcium +15.6%
~equal in Potassium ~334mg
~equal in Iron ~1.2mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +232.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +950%
Contains more Vitamin B3Vitamin B3 +2390%
Contains more Vitamin B1Vitamin B1 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Shallot DV% diff.
Vitamin B3 4.98mg 0.2mg 30%
Vitamin B6 0.345mg 27%
Copper 0.32mg 0.088mg 26%
Vitamin C 26.6mg 8mg 21%
Vitamin A 181µg 0µg 20%
Vitamin B2 0.21mg 0.02mg 15%
Fiber 3.2g 13%
Folate 34µg 9%
Manganese 0.51mg 0.292mg 9%
Phosphorus 101mg 60mg 6%
Vitamin B5 0.29mg 6%
Carbs 5.54g 16.8g 4%
Protein 4.55g 2.5g 4%
Zinc 0.83mg 0.4mg 4%
Vitamin B1 0.02mg 0.06mg 3%
Magnesium 34mg 21mg 3%
Choline 11.3mg 2%
Selenium 1.2µg 2%
Calories 34kcal 72kcal 2%
Iron 1.31mg 1.2mg 1%
Potassium 370mg 334mg 1%
Calcium 32mg 37mg 1%
Vitamin K 0.8µg 1%
Fats 0.4g 0.1g 0%
Net carbs 5.54g 13.6g N/A
Sugar 7.87g N/A
Sodium 1mg 12mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.014g 0%
Polyunsaturated fat 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +82%
Contains more FatsFats +300%
Contains more CarbsCarbs +203.2%
~equal in Water ~79.8g
~equal in Other ~0.8g

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.