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Fiddlehead ferns vs. Tomato — In-Depth Nutrition Comparison

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The main differences between fiddlehead ferns and tomatoes

  • Fiddlehead ferns are richer than tomatoes in vitamin A, copper, vitamin B3, manganese, vitamin B2, vitamin C, iron, phosphorus, zinc, and magnesium.
  • Daily need coverage for vitamin A for fiddlehead ferns is 56% higher.
  • Fiddlehead ferns contain 11 times more vitamin B2 than tomatoes. Fiddlehead ferns contain 0.21mg of vitamin B2, while tomatoes contain 0.019mg.

Food types used in this article are Fiddlehead ferns, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Fiddlehead ferns vs 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%
Tomato
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +209.1%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +385.2%
Contains more CopperCopper +442.4%
Contains more ZincZinc +388.2%
Contains more PhosphorusPhosphorus +320.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +347.4%
~equal in Selenium ~0µg

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%
Tomato
7
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +94.2%
Contains more Vitamin AVitamin A +331%
Contains more Vitamin B2Vitamin B2 +1005.3%
Contains more Vitamin B3Vitamin B3 +738.4%
Contains more Vitamin B1Vitamin B1 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Tomato DV% diff.
Copper 0.32mg 0.059mg 29%
Vitamin B3 4.98mg 0.594mg 27%
Manganese 0.51mg 0.114mg 17%
Vitamin B2 0.21mg 0.019mg 15%
Vitamin A 181µg 42µg 15%
Vitamin C 26.6mg 13.7mg 14%
Iron 1.31mg 0.27mg 13%
Phosphorus 101mg 24mg 11%
Vitamin K 7.9µg 7%
Protein 4.55g 0.88g 7%
Vitamin B6 0.08mg 6%
Zinc 0.83mg 0.17mg 6%
Magnesium 34mg 11mg 5%
Fiber 1.2g 5%
Potassium 370mg 237mg 4%
Folate 15µg 4%
Vitamin E 0.54mg 4%
Vitamin B5 0.089mg 2%
Fructose 1.37g 2%
Calcium 32mg 10mg 2%
Vitamin B1 0.02mg 0.037mg 1%
Choline 6.7mg 1%
Polyunsaturated fat 0.083g 1%
Carbs 5.54g 3.89g 1%
Calories 34kcal 18kcal 1%
Fats 0.4g 0.2g 0%
Net carbs 5.54g 2.69g N/A
Sugar 2.63g N/A
Sodium 1mg 5mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +417%
Contains more FatsFats +100%
Contains more CarbsCarbs +42.4%
Contains more OtherOther +62.7%
~equal in Water ~94.52g

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.