Lotus root vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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How are Lotus root and Fiddlehead ferns different?
- Lotus root is higher in Vitamin C, Vitamin B1, and Potassium, however, Fiddlehead ferns are richer in Vitamin B3, Vitamin A RAE, Manganese, and Copper.
- Daily need coverage for Vitamin B3 from Fiddlehead ferns is 29% higher.
- Lotus root contains 8 times more Vitamin B1 than Fiddlehead ferns. While Lotus root contains 0.16mg of Vitamin B1, Fiddlehead ferns contain only 0.02mg.
Lotus root, raw and Fiddlehead ferns, raw are the varieties used 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
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Calcium
+40.6%
Contains
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Potassium
+50.3%
Contains
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Iron
+12.9%
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Magnesium
+47.8%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+112.8%
Contains
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Copper
+24.5%
Contains
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Manganese
+95.4%
Equal in Phosphorus - 101
Contains
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Calcium
+40.6%
Contains
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Potassium
+50.3%
Contains
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Iron
+12.9%
Contains
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Magnesium
+47.8%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+112.8%
Contains
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Copper
+24.5%
Contains
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Manganese
+95.4%
Equal in Phosphorus - 101
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
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Vitamin C
+65.4%
Contains
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Vitamin B1
+700%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+1145%
Equal in Vitamin B2 - 0.21
Contains
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Vitamin C
+65.4%
Contains
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Vitamin B1
+700%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+1145%
Equal in Vitamin B2 - 0.21
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+211%
Contains
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Other
+16.9%
Contains
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Protein
+75%
Contains
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Fats
+300%
Contains
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Water
+12.1%
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Contains
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Carbs
+211%
Contains
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Other
+16.9%
Contains
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Protein
+75%
Contains
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Fats
+300%
Contains
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Water
+12.1%
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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| Rich in vitamins |
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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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.33g | 5.54g |
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| Protein | 2.6g | 4.55g |
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| Fats | 0.1g | 0.4g |
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| Carbs | 17.23g | 5.54g |
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| Calories | 74kcal | 34kcal |
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| Fiber | 4.9g |
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| Calcium | 45mg | 32mg |
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| Iron | 1.16mg | 1.31mg |
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| Magnesium | 23mg | 34mg |
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| Phosphorus | 100mg | 101mg |
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| Potassium | 556mg | 370mg |
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| Sodium | 40mg | 1mg |
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| Zinc | 0.39mg | 0.83mg |
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| Copper | 0.257mg | 0.32mg |
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| Manganese | 0.261mg | 0.51mg |
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| Selenium | 0.7µg |
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| Vitamin A | 0IU | 3617IU |
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| Vitamin A RAE | 0µg | 181µg |
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| Vitamin C | 44mg | 26.6mg |
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| Vitamin B1 | 0.16mg | 0.02mg |
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| Vitamin B2 | 0.22mg | 0.21mg |
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| Vitamin B3 | 0.4mg | 4.98mg |
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| Vitamin B5 | 0.377mg |
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| Vitamin B6 | 0.258mg |
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| Folate | 13µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.051mg |
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| Isoleucine | 0.054mg |
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| Leucine | 0.069mg |
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| Lysine | 0.094mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.047mg |
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| Valine | 0.055mg |
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| Histidine | 0.038mg |
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| Saturated Fat | 0.03g |
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| Monounsaturated Fat | 0.02g |
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| Polyunsaturated fat | 0.02g |
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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
28%
38%
Minerals Daily Need Coverage Score
30%
35%
Comparison summary
Which food is richer in vitamins?
Lotus root is relatively richer in vitamins
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 33)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.