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Fiddlehead ferns vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Differences between fiddlehead ferns and sun-dried tomato

  • Fiddlehead ferns have more vitamin A and vitamin B3, while sun-dried tomato has more vitamin C, potassium, iron, copper, vitamin B1, vitamin B2, and magnesium.
  • Sun-dried tomato's daily need coverage for vitamin C is 84% higher.
  • Sun-dried tomato contains 3 times less vitamin A than fiddlehead ferns. Fiddlehead ferns contain 3617IU of vitamin A, while sun-dried tomato contains 1286IU.
  • The amount of sodium in fiddlehead ferns is lower.

The food types used in this comparison are Fiddlehead ferns, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Fiddlehead ferns vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +138.2%
Contains more CalciumCalcium +46.9%
Contains more PotassiumPotassium +323%
Contains more IronIron +104.6%
Contains more CopperCopper +47.8%
Contains more PhosphorusPhosphorus +37.6%
~equal in Zinc ~0.78mg
~equal in Manganese ~0.466mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +182.8%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin CVitamin C +282.7%
Contains more Vitamin B1Vitamin B1 +865%
Contains more Vitamin B2Vitamin B2 +82.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Sun-dried tomato DV% diff.
Vitamin C 26.6mg 101.8mg 84%
Potassium 370mg 1565mg 35%
Vitamin B6 0.319mg 25%
Fiber 5.8g 23%
Monounsaturated fat 8.663g 22%
Fats 0.4g 14.08g 21%
Iron 1.31mg 2.68mg 17%
Copper 0.32mg 0.473mg 17%
Vitamin B1 0.02mg 0.193mg 14%
Polyunsaturated fat 2.06g 14%
Vitamin B2 0.21mg 0.383mg 13%
Vitamin A 181µg 64µg 13%
Sodium 1mg 266mg 12%
Magnesium 34mg 81mg 11%
Vitamin B5 0.479mg 10%
Saturated fat 1.893g 9%
Calories 34kcal 213kcal 9%
Vitamin B3 4.98mg 3.63mg 8%
Carbs 5.54g 23.33g 6%
Folate 23µg 6%
Selenium 3µg 5%
Phosphorus 101mg 139mg 5%
Manganese 0.51mg 0.466mg 2%
Calcium 32mg 47mg 2%
Protein 4.55g 5.06g 1%
Net carbs 5.54g 17.53g N/A
Zinc 0.83mg 0.78mg 0%
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +64.7%
Contains more ProteinProtein +11.2%
Contains more FatsFats +3420%
Contains more CarbsCarbs +321.1%
Contains more OtherOther +345.8%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.