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Asparagus vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the main differences between asparagus and fiddlehead ferns?

  • Asparagus is richer in iron and vitamin B1, yet fiddlehead ferns are richer in vitamin A, vitamin B3, vitamin C, manganese, copper, phosphorus, and vitamin B2.
  • Fiddlehead ferns' daily need coverage for vitamin A is 57% higher.
  • Asparagus has 7 times more vitamin B1 than fiddlehead ferns. Asparagus has 0.143mg of vitamin B1, while fiddlehead ferns have 0.02mg.

We used Asparagus, raw and Fiddlehead ferns, raw types in this comparison.

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Asparagus vs Fiddlehead ferns 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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%
Contains more IronIron +63.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +83.2%
Contains more CopperCopper +69.3%
Contains more ZincZinc +53.7%
Contains more PhosphorusPhosphorus +94.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +222.8%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +615%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +375%
Contains more Vitamin AVitamin A +376.3%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B3Vitamin B3 +409.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Fiddlehead ferns DV% diff.
Vitamin K 41.6µg 35%
Vitamin B3 0.978mg 4.98mg 25%
Vitamin C 5.6mg 26.6mg 23%
Vitamin A 38µg 181µg 16%
Manganese 0.158mg 0.51mg 15%
Copper 0.189mg 0.32mg 15%
Folate 52µg 13%
Vitamin B1 0.143mg 0.02mg 10%
Iron 2.14mg 1.31mg 10%
Vitamin E 1.13mg 8%
Fiber 2.1g 8%
Phosphorus 52mg 101mg 7%
Vitamin B6 0.091mg 7%
Vitamin B5 0.274mg 5%
Vitamin B2 0.141mg 0.21mg 5%
Potassium 202mg 370mg 5%
Magnesium 14mg 34mg 5%
Protein 2.2g 4.55g 5%
Selenium 2.3µg 4%
Zinc 0.54mg 0.83mg 3%
Choline 16mg 3%
Calories 20kcal 34kcal 1%
Fructose 1g 1%
Calcium 24mg 32mg 1%
Carbs 3.88g 5.54g 1%
Fats 0.12g 0.4g 0%
Net carbs 1.78g 5.54g N/A
Sugar 1.88g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.04g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more ProteinProtein +106.8%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +42.8%
Contains more OtherOther +43.1%
~equal in Water ~88.68g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.