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% |
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% |
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
