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  6. Red leaf lettuce vs. Fiddlehead ferns

Red leaf lettuce vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Important differences between Red leaf lettuce and Fiddlehead ferns

  • Red leaf lettuce has more Vitamin A RAE, however, Fiddlehead ferns has more Copper, Vitamin B3, Vitamin C, Manganese, Phosphorus, Vitamin B2, Zinc, Potassium, and Magnesium.
  • Fiddlehead ferns' daily need coverage for Copper is 32% more.
  • Red leaf lettuce has 2 times more Vitamin A RAE than Fiddlehead ferns. Red leaf lettuce has 375µg of Vitamin A RAE, while Fiddlehead ferns have 181µg.

The food varieties used in the comparison are Lettuce, red leaf, raw and Fiddlehead ferns, raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Fiddlehead ferns
Fiddlehead ferns
Contains more Magnesium +183.3%
Contains more Phosphorus +260.7%
Contains more Potassium +97.9%
Contains less Sodium -96%
Contains more Zinc +315%
Contains more Copper +1042.9%
Contains more Manganese +151.2%
Equal in Calcium - 32
Equal in Iron - 1.31
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Magnesium +183.3%
Contains more Phosphorus +260.7%
Contains more Potassium +97.9%
Contains less Sodium -96%
Contains more Zinc +315%
Contains more Copper +1042.9%
Contains more Manganese +151.2%
Equal in Calcium - 32
Equal in Iron - 1.31

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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin A +107.1%
Contains more Vitamin B1 +220%
Contains more Vitamin C +618.9%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +1451.4%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 A +107.1%
Contains more Vitamin B1 +220%
Contains more Vitamin C +618.9%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +1451.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Protein +242.1%
Contains more Fats +81.8%
Contains more Carbs +145.1%
Contains more Other +50.9%
Equal in Water - 88.68
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Protein +242.1%
Contains more Fats +81.8%
Contains more Carbs +145.1%
Contains more Other +50.9%
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.
Red leaf lettuce Fiddlehead ferns
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Fiddlehead ferns Opinion
Net carbs 1.36g 5.54g Fiddlehead ferns
Protein 1.33g 4.55g Fiddlehead ferns
Fats 0.22g 0.4g Fiddlehead ferns
Carbs 2.26g 5.54g Fiddlehead ferns
Calories 16kcal 34kcal Fiddlehead ferns
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Fiddlehead ferns
Fiber 0.9g Red leaf lettuce
Calcium 33mg 32mg Red leaf lettuce
Iron 1.2mg 1.31mg Fiddlehead ferns
Magnesium 12mg 34mg Fiddlehead ferns
Phosphorus 28mg 101mg Fiddlehead ferns
Potassium 187mg 370mg Fiddlehead ferns
Sodium 25mg 1mg Fiddlehead ferns
Zinc 0.2mg 0.83mg Fiddlehead ferns
Copper 0.028mg 0.32mg Fiddlehead ferns
Manganese 0.203mg 0.51mg Fiddlehead ferns
Selenium 1.5µg Red leaf lettuce
Vitamin A 7492IU 3617IU Red leaf lettuce
Vitamin A RAE 375µg 181µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 26.6mg Fiddlehead ferns
Vitamin B1 0.064mg 0.02mg Red leaf lettuce
Vitamin B2 0.077mg 0.21mg Fiddlehead ferns
Vitamin B3 0.321mg 4.98mg Fiddlehead ferns
Vitamin B5 0.144mg Red leaf lettuce
Vitamin B6 0.1mg Red leaf lettuce
Folate 36µg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g Fiddlehead ferns
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Fiddlehead ferns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
35%
Fiddlehead ferns

Comparison summary

Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.017g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.