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  6. Fiddlehead ferns vs. Welsh onion

Fiddlehead ferns vs. Welsh onion — In-Depth Nutrition Comparison

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How are Fiddlehead ferns and Welsh onion different?

  • Fiddlehead ferns are higher than Welsh onion in Vitamin B3, Copper, Manganese, Vitamin B2, and Phosphorus.
  • Fiddlehead ferns covers your daily need of Vitamin B3 29% more than Welsh onion.
  • Fiddlehead ferns contain 5 times more Copper than Welsh onion. Fiddlehead ferns contain 0.32mg of Copper, while Welsh onion contains 0.07mg.

Fiddlehead ferns, raw and Onions, welsh, raw types were used in this article.

Infographic

Fiddlehead ferns vs Welsh onion infographic
Infographic link

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.
Fiddlehead ferns
Fiddlehead ferns
9
:
1
Welsh onion
Welsh onion
Contains more Calcium +77.8%
Contains more Magnesium +47.8%
Contains more Phosphorus +106.1%
Contains more Potassium +74.5%
Contains less Sodium -94.1%
Contains more Zinc +59.6%
Contains more Copper +357.1%
Contains more Manganese +272.3%
Equal in Iron - 1.22
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +77.8%
Contains more Magnesium +47.8%
Contains more Phosphorus +106.1%
Contains more Potassium +74.5%
Contains less Sodium -94.1%
Contains more Zinc +59.6%
Contains more Copper +357.1%
Contains more Manganese +272.3%
Equal in Iron - 1.22

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.
Fiddlehead ferns
Fiddlehead ferns
3
:
7
Welsh onion
Welsh onion
Contains more Vitamin A +211.8%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +1145%
Contains more Vitamin B1 +150%
Equal in Vitamin C - 27
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +211.8%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +1145%
Contains more Vitamin B1 +150%
Equal in Vitamin C - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
2
:
2
Welsh onion
Welsh onion
Contains more Protein +139.5%
Contains more Other +18.6%
Contains more Carbs +17.3%
Equal in Fats - 0.4
Equal in Water - 90.5
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +139.5%
Contains more Other +18.6%
Contains more Carbs +17.3%
Equal in Fats - 0.4
Equal in Water - 90.5

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 Welsh onion
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 Welsh onion Opinion
Net carbs 5.54g 4.1g Fiddlehead ferns
Protein 4.55g 1.9g Fiddlehead ferns
Fats 0.4g 0.4g
Carbs 5.54g 6.5g Welsh onion
Calories 34kcal 34kcal
Sugar 2.18g Fiddlehead ferns
Fiber 2.4g Welsh onion
Calcium 32mg 18mg Fiddlehead ferns
Iron 1.31mg 1.22mg Fiddlehead ferns
Magnesium 34mg 23mg Fiddlehead ferns
Phosphorus 101mg 49mg Fiddlehead ferns
Potassium 370mg 212mg Fiddlehead ferns
Sodium 1mg 17mg Fiddlehead ferns
Zinc 0.83mg 0.52mg Fiddlehead ferns
Copper 0.32mg 0.07mg Fiddlehead ferns
Manganese 0.51mg 0.137mg Fiddlehead ferns
Selenium 0.6µg Welsh onion
Vitamin A 3617IU 1160IU Fiddlehead ferns
Vitamin A RAE 181µg Fiddlehead ferns
Vitamin E 0.51mg Welsh onion
Vitamin C 26.6mg 27mg Welsh onion
Vitamin B1 0.02mg 0.05mg Welsh onion
Vitamin B2 0.21mg 0.09mg Fiddlehead ferns
Vitamin B3 4.98mg 0.4mg Fiddlehead ferns
Vitamin B5 0.169mg Welsh onion
Vitamin B6 0.072mg Welsh onion
Folate 16µg Welsh onion
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g Fiddlehead ferns
Monounsaturated Fat 0.056g Welsh onion
Polyunsaturated fat 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Welsh onion
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet Equal
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
38%
Fiddlehead ferns
61%
Welsh onion
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
17%
Welsh onion

Comparison summary

Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 39)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.