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  6. Onion vs. Fiddlehead ferns

Onion vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the differences between Onion and Fiddlehead ferns?

  • Fiddlehead ferns are richer than Onion in Copper, Vitamin B3, Vitamin C, Vitamin A RAE, Manganese, Vitamin B2, Iron, Phosphorus, Potassium, and Zinc.
  • Fiddlehead ferns' daily need coverage for Copper is 31% more.

We used Onions, raw and Fiddlehead ferns, raw types in this article.

Infographic

Onion vs Fiddlehead ferns infographic
Infographic link

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.
Onion
Onion
1
:
9
Fiddlehead ferns
Fiddlehead ferns
Contains more Calcium +39.1%
Contains more Iron +523.8%
Contains more Magnesium +240%
Contains more Phosphorus +248.3%
Contains more Potassium +153.4%
Contains less Sodium -75%
Contains more Zinc +388.2%
Contains more Copper +720.5%
Contains more Manganese +295.3%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +39.1%
Contains more Iron +523.8%
Contains more Magnesium +240%
Contains more Phosphorus +248.3%
Contains more Potassium +153.4%
Contains less Sodium -75%
Contains more Zinc +388.2%
Contains more Copper +720.5%
Contains more Manganese +295.3%

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.
Onion
Onion
6
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin B1 +130%
Contains more Vitamin A +180750%
Contains more Vitamin C +259.5%
Contains more Vitamin B2 +677.8%
Contains more Vitamin B3 +4193.1%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +130%
Contains more Vitamin A +180750%
Contains more Vitamin C +259.5%
Contains more Vitamin B2 +677.8%
Contains more Vitamin B3 +4193.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Carbs +68.6%
Contains more Protein +313.6%
Contains more Fats +300%
Contains more Other +137.1%
Equal in Water - 88.68
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Fiddlehead ferns
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 Carbs +68.6%
Contains more Protein +313.6%
Contains more Fats +300%
Contains more Other +137.1%
Equal in Water - 88.68

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Fiddlehead ferns
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Fiddlehead ferns Opinion
Net carbs 7.64g 5.54g Onion
Protein 1.1g 4.55g Fiddlehead ferns
Fats 0.1g 0.4g Fiddlehead ferns
Carbs 9.34g 5.54g Onion
Calories 40kcal 34kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Fiddlehead ferns
Fiber 1.7g Onion
Calcium 23mg 32mg Fiddlehead ferns
Iron 0.21mg 1.31mg Fiddlehead ferns
Magnesium 10mg 34mg Fiddlehead ferns
Phosphorus 29mg 101mg Fiddlehead ferns
Potassium 146mg 370mg Fiddlehead ferns
Sodium 4mg 1mg Fiddlehead ferns
Zinc 0.17mg 0.83mg Fiddlehead ferns
Copper 0.039mg 0.32mg Fiddlehead ferns
Manganese 0.129mg 0.51mg Fiddlehead ferns
Selenium 0.5µg Onion
Vitamin A 2IU 3617IU Fiddlehead ferns
Vitamin A RAE 0µg 181µg Fiddlehead ferns
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 26.6mg Fiddlehead ferns
Vitamin B1 0.046mg 0.02mg Onion
Vitamin B2 0.027mg 0.21mg Fiddlehead ferns
Vitamin B3 0.116mg 4.98mg Fiddlehead ferns
Vitamin B5 0.123mg Onion
Vitamin B6 0.12mg Onion
Folate 19µg Onion
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g Fiddlehead ferns
Monounsaturated Fat 0.013g Onion
Polyunsaturated fat 0.017g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Fiddlehead ferns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
8%
Onion
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
8%
Onion
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 15)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $0.2)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.