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 RAE.
- Daily need coverage for Vitamin B3 from Fiddlehead ferns is 28% higher.
- Fiddlehead ferns contain 5 times more Phosphorus than Winter squash. While Fiddlehead ferns contain 101mg of Phosphorus, Winter squash contains only 19mg.
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
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Calcium
+45.5%
Contains
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Iron
+197.7%
Contains
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Magnesium
+161.5%
Contains
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Phosphorus
+431.6%
Contains
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Potassium
+53.5%
Contains
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Zinc
+277.3%
Contains
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Copper
+290.2%
Contains
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Manganese
+172.7%
Equal in Sodium - 1
Contains
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Calcium
+45.5%
Contains
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Iron
+197.7%
Contains
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Magnesium
+161.5%
Contains
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Phosphorus
+431.6%
Contains
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Potassium
+53.5%
Contains
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Zinc
+277.3%
Contains
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Copper
+290.2%
Contains
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Manganese
+172.7%
Equal in Sodium - 1
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.
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Contains
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Vitamin C
+177.1%
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Vitamin B1
+25%
Contains
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Vitamin B2
+213.4%
Contains
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Vitamin B3
+906.1%
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Vitamin A
+44.4%
Contains
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Vitamin C
+177.1%
Contains
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Vitamin B1
+25%
Contains
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Vitamin B2
+213.4%
Contains
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Vitamin B3
+906.1%
Contains
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Vitamin A
+44.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+411.2%
Contains
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Fats
+14.3%
Contains
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Other
+18.6%
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Carbs
+59.7%
Equal in Water - 89.21
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
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Protein
+411.2%
Contains
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Fats
+14.3%
Contains
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Other
+18.6%
Contains
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Carbs
+59.7%
Equal in Water - 89.21
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.54g | 6.05g |
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| Protein | 4.55g | 0.89g |
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| Fats | 0.4g | 0.35g |
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| Carbs | 5.54g | 8.85g |
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| Calories | 34kcal | 37kcal |
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| Sugar | 3.3g |
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| Fiber | 2.8g |
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| Calcium | 32mg | 22mg |
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| Iron | 1.31mg | 0.44mg |
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| Magnesium | 34mg | 13mg |
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| Phosphorus | 101mg | 19mg |
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| Potassium | 370mg | 241mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.83mg | 0.22mg |
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| Copper | 0.32mg | 0.082mg |
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| Manganese | 0.51mg | 0.187mg |
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| Selenium | 0.4µg |
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| Vitamin A | 3617IU | 5223IU |
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| Vitamin A RAE | 181µg | 261µg |
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| Vitamin E | 0.12mg |
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| Vitamin C | 26.6mg | 9.6mg |
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| Vitamin B1 | 0.02mg | 0.016mg |
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| Vitamin B2 | 0.21mg | 0.067mg |
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| Vitamin B3 | 4.98mg | 0.495mg |
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| Vitamin B5 | 0.234mg |
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| Vitamin B6 | 0.161mg |
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| Folate | 20µg |
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| Vitamin K | 4.4µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.035mg |
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| Leucine | 0.05mg |
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| Lysine | 0.033mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.035mg |
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| Valine | 0.038mg |
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| Histidine | 0.017mg |
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| Saturated Fat | 0.072g |
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| Monounsaturated Fat | 0.026g |
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| Polyunsaturated fat | 0.147g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
35%
12%
Comparison summary
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.