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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 are higher in copper, vitamin C, vitamin B3, phosphorus, vitamin B2, iron, potassium, and manganese; however, vegetable is richer in vitamin A.
  • 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.

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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

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%

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

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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. 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.