Fiddlehead ferns vs. Sweet potato — In-Depth Nutrition Comparison
Compare
Summary of differences between fiddlehead ferns and sweet potatoes
- Fiddlehead ferns have more vitamin B3, copper, vitamin B2, vitamin C, iron, and phosphorus; however, sweet potatoes are higher in vitamin A and vitamin B1.
- Sweet potatoes cover your daily need for vitamin A, 312% more than fiddlehead ferns.
- Fiddlehead ferns have 3 times more vitamin B3 than sweet potatoes. While fiddlehead ferns have 4.98mg of vitamin B3, sweet potatoes have only 1.487mg.
These are the specific foods used in this comparison Fiddlehead ferns, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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.
| Contains more MagnesiumMagnesium | +25.9% |
| Contains more IronIron | +89.9% |
| Contains more CopperCopper | +98.8% |
| Contains more ZincZinc | +159.4% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -97.2% |
| Contains more CalciumCalcium | +18.8% |
| Contains more PotassiumPotassium | +28.4% |
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.
| Contains more Vitamin CVitamin C | +35.7% |
| Contains more Vitamin B2Vitamin B2 | +98.1% |
| Contains more Vitamin B3Vitamin B3 | +234.9% |
| Contains more Vitamin AVitamin A | +430.9% |
| Contains more Vitamin B1Vitamin B1 | +435% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +126.4% |
| Contains more FatsFats | +166.7% |
| Contains more WaterWater | +17% |
| Contains more CarbsCarbs | +273.8% |
| Contains more OtherOther | +62.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 181µg | 961µg | 87% |
| Vitamin B3 | 4.98mg | 1.487mg | 22% |
| Vitamin B6 | 0.286mg | 22% | |
| Vitamin B5 | 0.884mg | 18% | |
| Copper | 0.32mg | 0.161mg | 18% |
| Fiber | 3.3g | 13% | |
| Vitamin C | 26.6mg | 19.6mg | 8% |
| Vitamin B2 | 0.21mg | 0.106mg | 8% |
| Iron | 1.31mg | 0.69mg | 8% |
| Vitamin B1 | 0.02mg | 0.107mg | 7% |
| Phosphorus | 101mg | 54mg | 7% |
| Carbs | 5.54g | 20.71g | 5% |
| Protein | 4.55g | 2.01g | 5% |
| Vitamin E | 0.71mg | 5% | |
| Zinc | 0.83mg | 0.32mg | 5% |
| Calories | 34kcal | 90kcal | 3% |
| Starch | 7.05g | 3% | |
| Potassium | 370mg | 475mg | 3% |
| Sodium | 1mg | 36mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Choline | 13.1mg | 2% | |
| Folate | 6µg | 2% | |
| Magnesium | 34mg | 27mg | 2% |
| Polyunsaturated fat | 0.092g | 1% | |
| Fructose | 0.5g | 1% | |
| Calcium | 32mg | 38mg | 1% |
| Manganese | 0.51mg | 0.497mg | 1% |
| Fats | 0.4g | 0.15g | 0% |
| Net carbs | 5.54g | 17.41g | N/A |
| Sugar | 6.48g | N/A | |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
23%
47%
Minerals Daily Need Coverage Score
35%
25%
Comparison summary
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 70)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.