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  6. Fiddlehead ferns vs. Sweet onion

Fiddlehead ferns vs. Sweet onion — In-Depth Nutrition Comparison

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How are Fiddlehead ferns and Sweet onion different?

  • Fiddlehead ferns have more Vitamin B3, Copper, Vitamin C, Vitamin A RAE, Manganese, Vitamin B2, Iron, Phosphorus, Potassium, and Zinc than Sweet onion.
  • Daily need coverage for Vitamin B3 from Fiddlehead ferns is 30% higher.

Fiddlehead ferns, raw and Onions, sweet, raw are the varieties used in this article.

Infographic

Fiddlehead ferns vs Sweet onion infographic
Infographic link

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.
Fiddlehead ferns
Fiddlehead ferns
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +60%
Contains more Iron +403.8%
Contains more Magnesium +277.8%
Contains more Phosphorus +274.1%
Contains more Potassium +210.9%
Contains less Sodium -87.5%
Contains more Zinc +538.5%
Contains more Copper +471.4%
Contains more Manganese +571.1%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +60%
Contains more Iron +403.8%
Contains more Magnesium +277.8%
Contains more Phosphorus +274.1%
Contains more Potassium +210.9%
Contains less Sodium -87.5%
Contains more Zinc +538.5%
Contains more Copper +471.4%
Contains more Manganese +571.1%

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.
Fiddlehead ferns
Fiddlehead ferns
5
:
6
Sweet onion
Sweet onion
Contains more Vitamin A +361600%
Contains more Vitamin C +454.2%
Contains more Vitamin B2 +950%
Contains more Vitamin B3 +3644.4%
Contains more Vitamin B1 +105%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +361600%
Contains more Vitamin C +454.2%
Contains more Vitamin B2 +950%
Contains more Vitamin B3 +3644.4%
Contains more Vitamin B1 +105%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
3
:
2
Sweet onion
Sweet onion
Contains more Protein +468.8%
Contains more Fats +400%
Contains more Other +151.5%
Contains more Carbs +36.3%
Equal in Water - 91.24
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +468.8%
Contains more Fats +400%
Contains more Other +151.5%
Contains more Carbs +36.3%
Equal in Water - 91.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Sweet onion
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Sweet onion Opinion
Net carbs 5.54g 6.65g Sweet onion
Protein 4.55g 0.8g Fiddlehead ferns
Fats 0.4g 0.08g Fiddlehead ferns
Carbs 5.54g 7.55g Sweet onion
Calories 34kcal 32kcal Fiddlehead ferns
Fructose 2.02g Sweet onion
Sugar 5.02g Fiddlehead ferns
Fiber 0.9g Sweet onion
Calcium 32mg 20mg Fiddlehead ferns
Iron 1.31mg 0.26mg Fiddlehead ferns
Magnesium 34mg 9mg Fiddlehead ferns
Phosphorus 101mg 27mg Fiddlehead ferns
Potassium 370mg 119mg Fiddlehead ferns
Sodium 1mg 8mg Fiddlehead ferns
Zinc 0.83mg 0.13mg Fiddlehead ferns
Copper 0.32mg 0.056mg Fiddlehead ferns
Manganese 0.51mg 0.076mg Fiddlehead ferns
Selenium 0.5µg Sweet onion
Vitamin A 3617IU 1IU Fiddlehead ferns
Vitamin A RAE 181µg 0µg Fiddlehead ferns
Vitamin E 0.02mg Sweet onion
Vitamin C 26.6mg 4.8mg Fiddlehead ferns
Vitamin B1 0.02mg 0.041mg Sweet onion
Vitamin B2 0.21mg 0.02mg Fiddlehead ferns
Vitamin B3 4.98mg 0.133mg Fiddlehead ferns
Vitamin B5 0.098mg Sweet onion
Vitamin B6 0.13mg Sweet onion
Folate 23µg Sweet onion
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Fiddlehead ferns
7%
Sweet onion
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
8%
Sweet onion

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.