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 A, vitamin B3, 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 A is 70% more.
- Fiddlehead ferns have 9 times more vitamin B3 than yam. While fiddlehead ferns have 4.98mg of vitamin B3, yam has only 0.552mg.
We used Fiddlehead ferns, raw and Yam, cooked, boiled, drained, or baked, without salt types 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 | +88.9% |
| Contains more CalciumCalcium | +128.6% |
| Contains more IronIron | +151.9% |
| Contains more CopperCopper | +110.5% |
| Contains more ZincZinc | +315% |
| Contains more PhosphorusPhosphorus | +106.1% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +37.5% |
| Contains more PotassiumPotassium | +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.
| Contains more Vitamin CVitamin C | +119.8% |
| Contains more Vitamin AVitamin A | +2916.7% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B3Vitamin B3 | +802.2% |
| Contains more Vitamin B1Vitamin B1 | +375% |
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:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +205.4% |
| Contains more FatsFats | +185.7% |
| Contains more WaterWater | +26.5% |
| Contains more CarbsCarbs | +396% |
~equal in
Other
~0.76g
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 | |
|
DV% diff. |
| Vitamin B3 | 4.98mg | 0.552mg | 28% |
| Vitamin A | 181µg | 6µg | 19% |
| Copper | 0.32mg | 0.152mg | 19% |
| Vitamin B6 | 0.228mg | 18% | |
| Vitamin C | 26.6mg | 12.1mg | 16% |
| Fiber | 3.9g | 16% | |
| Vitamin B2 | 0.21mg | 0.028mg | 14% |
| Iron | 1.31mg | 0.52mg | 10% |
| Potassium | 370mg | 670mg | 9% |
| Carbs | 5.54g | 27.48g | 7% |
| Phosphorus | 101mg | 49mg | 7% |
| Manganese | 0.51mg | 0.371mg | 6% |
| Vitamin B5 | 0.311mg | 6% | |
| Zinc | 0.83mg | 0.2mg | 6% |
| Protein | 4.55g | 1.49g | 6% |
| Vitamin B1 | 0.02mg | 0.095mg | 6% |
| Folate | 16µg | 4% | |
| Calories | 34kcal | 116kcal | 4% |
| Magnesium | 34mg | 18mg | 4% |
| Choline | 16.2mg | 3% | |
| Vitamin E | 0.34mg | 2% | |
| Calcium | 32mg | 14mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Selenium | 0.7µg | 1% | |
| Fats | 0.4g | 0.14g | 0% |
| Net carbs | 5.54g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.005g | 0% | |
| Polyunsaturated fat | 0.06g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
14%
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?
?
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.