Fiddlehead ferns vs. Winter squash — In-Depth Nutrition Comparison
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How are fiddlehead ferns and winter squash different?
- Fiddlehead ferns are higher in vitamin B3, copper, vitamin C, manganese, phosphorus, vitamin B2, iron, and zinc; however, winter squash is richer in vitamin A.
- Daily need coverage for vitamin A for winter squash is 32% higher.
- Fiddlehead ferns contain 10 times more vitamin B3 than winter squash. While fiddlehead ferns contain 4.98mg of vitamin B3, winter squash contains only 0.495mg.
Fiddlehead ferns, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.
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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 | +161.5% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +53.5% |
| Contains more IronIron | +197.7% |
| Contains more CopperCopper | +290.2% |
| Contains more ZincZinc | +277.3% |
| Contains more PhosphorusPhosphorus | +431.6% |
| Contains more ManganeseManganese | +172.7% |
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 | +177.1% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +213.4% |
| Contains more Vitamin B3Vitamin B3 | +906.1% |
| Contains more Vitamin AVitamin A | +44.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 4.98mg | 0.495mg | 28% |
| Copper | 0.32mg | 0.082mg | 26% |
| Vitamin C | 26.6mg | 9.6mg | 19% |
| Manganese | 0.51mg | 0.187mg | 14% |
| Phosphorus | 101mg | 19mg | 12% |
| Vitamin B6 | 0.161mg | 12% | |
| Iron | 1.31mg | 0.44mg | 11% |
| Vitamin B2 | 0.21mg | 0.067mg | 11% |
| Fiber | 2.8g | 11% | |
| Vitamin A | 181µg | 261µg | 9% |
| Protein | 4.55g | 0.89g | 7% |
| Zinc | 0.83mg | 0.22mg | 6% |
| Vitamin B5 | 0.234mg | 5% | |
| Magnesium | 34mg | 13mg | 5% |
| Folate | 20µg | 5% | |
| Vitamin K | 4.4µg | 4% | |
| Potassium | 370mg | 241mg | 4% |
| Choline | 10.6mg | 2% | |
| Vitamin E | 0.12mg | 1% | |
| Selenium | 0.4µg | 1% | |
| Polyunsaturated fat | 0.147g | 1% | |
| Calcium | 32mg | 22mg | 1% |
| Carbs | 5.54g | 8.85g | 1% |
| Calories | 34kcal | 37kcal | 0% |
| Fats | 0.4g | 0.35g | 0% |
| Net carbs | 5.54g | 6.05g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B1 | 0.02mg | 0.016mg | 0% |
| Saturated fat | 0.072g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +411.2% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +18.6% |
| Contains more CarbsCarbs | +59.7% |
~equal in
Water
~89.21g
