Fiddlehead ferns vs. Yam — In-Depth Nutrition Comparison
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What are the differences between Fiddlehead ferns and Yam?
- Fiddlehead ferns are higher in Vitamin B3, Vitamin A RAE, Copper, Vitamin C, Vitamin B2, Iron, Phosphorus, and Manganese, yet Yam is higher in Potassium, and Vitamin B1.
- Fiddlehead ferns' daily need coverage for Vitamin B3 is 28% more.
- Fiddlehead ferns have 30 times more Vitamin A RAE than Yam. While Fiddlehead ferns have 181µg of Vitamin A RAE, Yam has only 6µg.
We used Fiddlehead ferns, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.
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.
Contains
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Calcium
+128.6%
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Iron
+151.9%
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Magnesium
+88.9%
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Phosphorus
+106.1%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+315%
Contains
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Copper
+110.5%
Contains
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Manganese
+37.5%
Contains
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Potassium
+81.1%
Contains
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Calcium
+128.6%
Contains
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Iron
+151.9%
Contains
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Magnesium
+88.9%
Contains
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Phosphorus
+106.1%
Contains
less
Sodium
-87.5%
Contains
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Zinc
+315%
Contains
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Copper
+110.5%
Contains
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Manganese
+37.5%
Contains
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Potassium
+81.1%
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 A
+2864.8%
Contains
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Vitamin C
+119.8%
Contains
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Vitamin B2
+650%
Contains
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Vitamin B3
+802.2%
Contains
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Vitamin B1
+375%
Contains
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Vitamin A
+2864.8%
Contains
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Vitamin C
+119.8%
Contains
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Vitamin B2
+650%
Contains
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Vitamin B3
+802.2%
Contains
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Vitamin B1
+375%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+205.4%
Contains
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Fats
+185.7%
Contains
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Water
+26.5%
Contains
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Carbs
+396%
Equal in Other - 0.76
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Protein
+205.4%
Contains
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Fats
+185.7%
Contains
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Water
+26.5%
Contains
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Carbs
+396%
Equal in Other - 0.76
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.54g | 23.58g |
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| Protein | 4.55g | 1.49g |
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| Fats | 0.4g | 0.14g |
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| Carbs | 5.54g | 27.48g |
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| Calories | 34kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Calcium | 32mg | 14mg |
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| Iron | 1.31mg | 0.52mg |
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| Magnesium | 34mg | 18mg |
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| Phosphorus | 101mg | 49mg |
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| Potassium | 370mg | 670mg |
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| Sodium | 1mg | 8mg |
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| Zinc | 0.83mg | 0.2mg |
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| Copper | 0.32mg | 0.152mg |
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| Manganese | 0.51mg | 0.371mg |
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| Selenium | 0.7µg |
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| Vitamin A | 3617IU | 122IU |
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| Vitamin A RAE | 181µg | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 26.6mg | 12.1mg |
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| Vitamin B1 | 0.02mg | 0.095mg |
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| Vitamin B2 | 0.21mg | 0.028mg |
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| Vitamin B3 | 4.98mg | 0.552mg |
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| Vitamin B5 | 0.311mg |
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| Vitamin B6 | 0.228mg |
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| Folate | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.029g |
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| Monounsaturated Fat | 0.005g |
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| Polyunsaturated fat | 0.06g |
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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%
15%
Minerals Daily Need Coverage Score
35%
23%
Comparison summary
Which food is lower in Sugar?
Fiddlehead ferns is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 51)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.2)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.