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Fiddlehead ferns vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between fiddlehead ferns and zucchini

  • Zucchini has less vitamin A, copper, vitamin B3, manganese, iron, vitamin C, phosphorus, and vitamin B2.
  • Fiddlehead ferns' daily need coverage for vitamin A is 68% more.
  • Fiddlehead ferns have 11 times more vitamin B3 than zucchini. Fiddlehead ferns have 4.98mg of vitamin B3, while zucchini has 0.451mg.

The food varieties used in the comparison are Fiddlehead ferns, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Fiddlehead ferns vs Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +254.1%
Contains more CopperCopper +503.8%
Contains more ZincZinc +159.4%
Contains more PhosphorusPhosphorus +165.8%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +188.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +48.6%
Contains more Vitamin AVitamin A +1710%
Contains more Vitamin B2Vitamin B2 +123.4%
Contains more Vitamin B3Vitamin B3 +1004.2%
Contains more Vitamin B1Vitamin B1 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Zucchini DV% diff.
Copper 0.32mg 0.053mg 30%
Vitamin B3 4.98mg 0.451mg 28%
Vitamin A 181µg 10µg 19%
Manganese 0.51mg 0.177mg 14%
Vitamin B6 0.163mg 13%
Iron 1.31mg 0.37mg 12%
Vitamin C 26.6mg 17.9mg 10%
Vitamin B2 0.21mg 0.094mg 9%
Phosphorus 101mg 38mg 9%
Protein 4.55g 1.21g 7%
Folate 24µg 6%
Zinc 0.83mg 0.32mg 5%
Magnesium 34mg 18mg 4%
Vitamin K 4.3µg 4%
Vitamin B5 0.204mg 4%
Fiber 1g 4%
Potassium 370mg 261mg 3%
Calcium 32mg 16mg 2%
Choline 9.5mg 2%
Fructose 1.38g 2%
Vitamin B1 0.02mg 0.045mg 2%
Polyunsaturated fat 0.091g 1%
Calories 34kcal 17kcal 1%
Vitamin E 0.12mg 1%
Carbs 5.54g 3.11g 1%
Fats 0.4g 0.32g 0%
Net carbs 5.54g 2.11g N/A
Sugar 2.5g N/A
Sodium 1mg 8mg 0%
Selenium 0.2µg 0%
Saturated fat 0.084g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +276%
Contains more FatsFats +25%
Contains more CarbsCarbs +78.1%
Contains more OtherOther +45.6%
~equal in Water ~94.79g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.