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Fiddlehead ferns vs. Vegetable — In-Depth Nutrition Comparison

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How are fiddlehead ferns and vegetable different?

  • Fiddlehead ferns have more copper, vitamin C, vitamin B3, phosphorus, vitamin B2, iron, potassium, and manganese than vegetable.
  • Daily need coverage for copper for fiddlehead ferns is 26% higher.
  • Fiddlehead ferns contain 8 times more vitamin C than vegetable. While fiddlehead ferns contain 26.6mg of vitamin C, vegetable contains only 3.2mg.

Fiddlehead ferns, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Fiddlehead ferns vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +118.9%
Contains more IronIron +59.8%
Contains more CopperCopper +285.5%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +34.6%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +731.3%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +485.2%
Contains more Vitamin AVitamin A +18.2%
Contains more Vitamin B1Vitamin B1 +255%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +59.1%
Contains more FatsFats +166.7%
Contains more OtherOther +23.9%
Contains more CarbsCarbs +136.3%
~equal in Water ~83.23g

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 Vegetable
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Vegetable DV% diff.
Vitamin B3 4.98mg 0.851mg 26%
Vitamin C 26.6mg 3.2mg 26%
Copper 0.32mg 0.083mg 26%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Phosphorus 101mg 51mg 7%
Vitamin B2 0.21mg 0.12mg 7%
Vitamin B6 0.074mg 6%
Manganese 0.51mg 0.379mg 6%
Potassium 370mg 169mg 6%
Iron 1.31mg 0.82mg 6%
Folate 19µg 5%
Vitamin A 181µg 214µg 4%
Vitamin B1 0.02mg 0.071mg 4%
Choline 24.1mg 4%
Zinc 0.83mg 0.49mg 3%
Vitamin B5 0.151mg 3%
Magnesium 34mg 22mg 3%
Vitamin E 0.38mg 3%
Carbs 5.54g 13.09g 3%
Protein 4.55g 2.86g 3%
Calories 34kcal 65kcal 2%
Selenium 0.3µg 1%
Sodium 1mg 35mg 1%
Calcium 32mg 25mg 1%
Fats 0.4g 0.15g 0%
Net carbs 5.54g 8.69g N/A
Sugar 3.12g N/A
Saturated fat 0.031g 0%
Monounsaturated fat 0.01g 0%
Polyunsaturated fat 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

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

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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
23%
Fiddlehead ferns
20%
Vegetable
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
19%
Vegetable

Comparison summary

Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 66)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $0.5)
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)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.