Fiddlehead ferns vs. Water chestnuts — In-Depth Nutrition Comparison
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Summary of differences between fiddlehead ferns and water chestnuts
- Fiddlehead ferns have more vitamin A, vitamin C, vitamin B3, iron, manganese, and phosphorus; however, water chestnuts are higher in vitamin B1 and potassium.
- Fiddlehead ferns cover your daily need for vitamin A, 72% more than water chestnuts.
- Fiddlehead ferns have 22 times more iron than water chestnuts. While fiddlehead ferns have 1.31mg of iron, water chestnuts have only 0.06mg.
These are the specific foods used in this comparison Fiddlehead ferns, raw and Waterchestnuts, chinese, (matai), raw.
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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.
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more CalciumCalcium | +190.9% |
| Contains more IronIron | +2083.3% |
| Contains more ZincZinc | +66% |
| Contains more PhosphorusPhosphorus | +60.3% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +54.1% |
| Contains more PotassiumPotassium | +57.8% |
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 | +565% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +398% |
| Contains more Vitamin B1Vitamin B1 | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 4.98mg | 1mg | 25% |
| Vitamin C | 26.6mg | 4mg | 25% |
| Vitamin B6 | 0.328mg | 25% | |
| Vitamin A | 181µg | 0µg | 20% |
| Iron | 1.31mg | 0.06mg | 16% |
| Fiber | 3g | 12% | |
| Vitamin B1 | 0.02mg | 0.14mg | 10% |
| Vitamin B5 | 0.479mg | 10% | |
| Manganese | 0.51mg | 0.331mg | 8% |
| Vitamin E | 1.2mg | 8% | |
| Choline | 36.2mg | 7% | |
| Potassium | 370mg | 584mg | 6% |
| Protein | 4.55g | 1.4g | 6% |
| Carbs | 5.54g | 23.94g | 6% |
| Phosphorus | 101mg | 63mg | 5% |
| Folate | 16µg | 4% | |
| Zinc | 0.83mg | 0.5mg | 3% |
| Magnesium | 34mg | 22mg | 3% |
| Calories | 34kcal | 97kcal | 3% |
| Calcium | 32mg | 11mg | 2% |
| Sodium | 1mg | 14mg | 1% |
| Vitamin B2 | 0.21mg | 0.2mg | 1% |
| Selenium | 0.7µg | 1% | |
| Copper | 0.32mg | 0.326mg | 1% |
| Fats | 0.4g | 0.1g | 0% |
| Net carbs | 5.54g | 20.94g | N/A |
| Sugar | 4.8g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Polyunsaturated fat | 0.043g | 0% |
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:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +225% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +20.7% |
| Contains more CarbsCarbs | +332.1% |
| Contains more OtherOther | +32.5% |
