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Fiddlehead ferns vs. Spirulina — In-Depth Nutrition Comparison

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Differences between fiddlehead ferns and spirulina

  • Fiddlehead ferns have more vitamin A, vitamin C, vitamin B3, manganese, phosphorus, and potassium, while spirulina has more copper, iron, vitamin B1, and vitamin B2.
  • Fiddlehead ferns' daily need coverage for vitamin A is 71% higher.
  • Spirulina contains 30 times less vitamin C than fiddlehead ferns. Fiddlehead ferns contain 26.6mg of vitamin C, while spirulina contains 0.9mg.

The food types used in this comparison are Fiddlehead ferns, raw and Seaweed, spirulina, raw.

Infographic

Fiddlehead ferns vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +78.9%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +191.3%
Contains more ZincZinc +315%
Contains more PhosphorusPhosphorus +818.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +174.2%
Contains more IronIron +113%
Contains more CopperCopper +86.6%

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.
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +2855.6%
Contains more Vitamin AVitamin A +5933.3%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more Vitamin B1Vitamin B1 +1010%
Contains more Vitamin B2Vitamin B2 +62.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Spirulina DV% diff.
Copper 0.32mg 0.597mg 31%
Vitamin C 26.6mg 0.9mg 29%
Vitamin B3 4.98mg 1.196mg 24%
Vitamin A 181µg 3µg 20%
Iron 1.31mg 2.79mg 19%
Vitamin B1 0.02mg 0.222mg 17%
Manganese 0.51mg 0.186mg 14%
Phosphorus 101mg 11mg 13%
Vitamin B2 0.21mg 0.342mg 10%
Vitamin B5 0.325mg 7%
Potassium 370mg 127mg 7%
Zinc 0.83mg 0.2mg 6%
Magnesium 34mg 19mg 4%
Sodium 1mg 98mg 4%
Vitamin E 0.49mg 3%
Protein 4.55g 5.92g 3%
Vitamin B6 0.034mg 3%
Fiber 0.4g 2%
Folate 9µg 2%
Calcium 32mg 12mg 2%
Vitamin K 2.5µg 2%
Choline 6.5mg 1%
Selenium 0.7µg 1%
Carbs 5.54g 2.42g 1%
Saturated fat 0.135g 1%
Polyunsaturated fat 0.106g 1%
Calories 34kcal 26kcal 0%
Fats 0.4g 0.39g 0%
Net carbs 5.54g 2.02g N/A
Sugar 0.3g N/A
Monounsaturated fat 0.034g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +128.9%
Contains more OtherOther +38.3%
Contains more ProteinProtein +30.1%
~equal in Fats ~0.39g
~equal in Water ~90.67g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.