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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; however, fiddlehead ferns have more copper, vitamin B3, vitamin C, manganese, phosphorus, vitamin B2, zinc, potassium, and magnesium.
  • Red leaf lettuce's daily need coverage for vitamin A is 78% more.

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

Infographic

Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +183.3%
Contains more PotassiumPotassium +97.9%
Contains more CopperCopper +1042.9%
Contains more ZincZinc +315%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +151.2%
~equal in Calcium ~32mg
~equal in Iron ~1.31mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 AVitamin A +107.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +220%
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 +618.9%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +1451.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Fiddlehead ferns DV% diff.
Vitamin K 140.3µg 117%
Copper 0.028mg 0.32mg 32%
Vitamin B3 0.321mg 4.98mg 29%
Vitamin C 3.7mg 26.6mg 25%
Vitamin A 375µg 181µg 22%
Manganese 0.203mg 0.51mg 13%
Phosphorus 28mg 101mg 10%
Vitamin B2 0.077mg 0.21mg 10%
Folate 36µg 9%
Vitamin B6 0.1mg 8%
Protein 1.33g 4.55g 6%
Zinc 0.2mg 0.83mg 6%
Magnesium 12mg 34mg 5%
Potassium 187mg 370mg 5%
Vitamin B1 0.064mg 0.02mg 4%
Fiber 0.9g 4%
Selenium 1.5µg 3%
Vitamin B5 0.144mg 3%
Choline 11.8mg 2%
Calories 16kcal 34kcal 1%
Vitamin E 0.15mg 1%
Sodium 25mg 1mg 1%
Iron 1.2mg 1.31mg 1%
Carbs 2.26g 5.54g 1%
Fats 0.22g 0.4g 0%
Net carbs 1.36g 5.54g N/A
Calcium 33mg 32mg 0%
Sugar 0.48g N/A
Saturated fat 0.017g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.072g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +242.1%
Contains more FatsFats +81.8%
Contains more CarbsCarbs +145.1%
Contains more OtherOther +50.9%
~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. 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.