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Fiddlehead ferns vs. Turnip — In-Depth Nutrition Comparison

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How are fiddlehead ferns and turnip different?

  • Fiddlehead ferns have more vitamin A, vitamin B3, copper, manganese, vitamin B2, iron, phosphorus, vitamin C, magnesium, and potassium than turnip.
  • Daily need coverage for vitamin A for fiddlehead ferns is 72% higher.
  • Fiddlehead ferns contain 12 times more vitamin B3 than turnip. While fiddlehead ferns contain 4.98mg of vitamin B3, turnip contains only 0.4mg.

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

Infographic

Fiddlehead ferns vs Turnip 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%
Turnip
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +209.1%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +336.7%
Contains more CopperCopper +276.5%
Contains more ZincZinc +207.4%
Contains more PhosphorusPhosphorus +274.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +280.6%
~equal in Calcium ~30mg

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%
Turnip
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 70% 0% 0.6% 0% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11% 6.1%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +1145%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Turnip DV% diff.
Vitamin B3 4.98mg 0.4mg 29%
Copper 0.32mg 0.085mg 26%
Vitamin A 181µg 0µg 20%
Manganese 0.51mg 0.134mg 16%
Vitamin B2 0.21mg 0.03mg 14%
Iron 1.31mg 0.3mg 13%
Phosphorus 101mg 27mg 11%
Vitamin B6 0.09mg 7%
Protein 4.55g 0.9g 7%
Fiber 1.8g 7%
Vitamin C 26.6mg 21mg 6%
Magnesium 34mg 11mg 5%
Zinc 0.83mg 0.27mg 5%
Potassium 370mg 191mg 5%
Folate 15µg 4%
Vitamin B5 0.2mg 4%
Sodium 1mg 67mg 3%
Vitamin B1 0.02mg 0.04mg 2%
Choline 11.1mg 2%
Selenium 0.7µg 1%
Calories 34kcal 28kcal 0%
Fats 0.4g 0.1g 0%
Carbs 5.54g 6.43g 0%
Net carbs 5.54g 4.63g N/A
Calcium 32mg 30mg 0%
Sugar 3.8g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.011g 0%
Monounsaturated fat 0.006g 0%
Polyunsaturated fat 0.053g 0%
Tryptophan 0.009mg 0%
Threonine 0.025mg 0%
Isoleucine 0.036mg 0%
Leucine 0.033mg 0%
Lysine 0.036mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.017mg 0%
Valine 0.03mg 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
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +405.6%
Contains more FatsFats +300%
Contains more OtherOther +18.6%
Contains more CarbsCarbs +16.1%
~equal in Water ~91.87g

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.