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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 C, vitamin B3, vitamin A, iron, manganese, and phosphorus; however, water chestnuts are higher in vitamin B1 and potassium.
  • Fiddlehead ferns cover your daily need for vitamin C, 25% more than water chestnuts.

These are the specific foods used in this comparison Fiddlehead ferns, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Fiddlehead ferns vs Water chestnuts 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% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
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%
~equal in Copper ~0.326mg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +565%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +398%
Contains more Vitamin B1Vitamin B1 +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.2mg
~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
24% 73%
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%

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

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Water chestnuts 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%

Which food is preferable for your diet?

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

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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
21%
Water chestnuts
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.