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Red potato vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Summary of differences between Red potato and Fiddlehead ferns

  • Red potato has more Potassium, however, Fiddlehead ferns are higher in Vitamin B3, Vitamin A RAE, Copper, Vitamin C, Manganese, Vitamin B2, and Iron.
  • Fiddlehead ferns covers your daily need of Vitamin B3 21% more than Red potato.

These are the specific foods used in this comparison Potatoes, red, flesh and skin, baked and Fiddlehead ferns, raw.

Infographic

Red potato 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.
Contains more Potassium +47.3%
Contains more Calcium +255.6%
Contains more Iron +87.1%
Contains more Magnesium +21.4%
Contains more Phosphorus +40.3%
Contains less Sodium -91.7%
Contains more Zinc +107.5%
Contains more Copper +83.9%
Contains more Manganese +194.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Potassium +47.3%
Contains more Calcium +255.6%
Contains more Iron +87.1%
Contains more Magnesium +21.4%
Contains more Phosphorus +40.3%
Contains less Sodium -91.7%
Contains more Zinc +107.5%
Contains more Copper +83.9%
Contains more Manganese +194.8%

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.
:
Contains more Vitamin B1 +260%
Contains more Vitamin A +36070%
Contains more Vitamin C +111.1%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +212.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 +260%
Contains more Vitamin A +36070%
Contains more Vitamin C +111.1%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +212.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +253.6%
Contains more Other +55.4%
Contains more Protein +97.8%
Contains more Fats +166.7%
Contains more Water +15.7%
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 Carbs +253.6%
Contains more Other +55.4%
Contains more Protein +97.8%
Contains more Fats +166.7%
Contains more Water +15.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Fiddlehead ferns Opinion
Net carbs 17.79g 5.54g Red potato
Protein 2.3g 4.55g Fiddlehead ferns
Fats 0.15g 0.4g Fiddlehead ferns
Carbs 19.59g 5.54g Red potato
Calories 89kcal 34kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Fiddlehead ferns
Fiber 1.8g Red potato
Calcium 9mg 32mg Fiddlehead ferns
Iron 0.7mg 1.31mg Fiddlehead ferns
Magnesium 28mg 34mg Fiddlehead ferns
Phosphorus 72mg 101mg Fiddlehead ferns
Potassium 545mg 370mg Red potato
Sodium 12mg 1mg Fiddlehead ferns
Zinc 0.4mg 0.83mg Fiddlehead ferns
Copper 0.174mg 0.32mg Fiddlehead ferns
Manganese 0.173mg 0.51mg Fiddlehead ferns
Vitamin A 10IU 3617IU Fiddlehead ferns
Vitamin A RAE 1µg 181µg Fiddlehead ferns
Vitamin E 0.08mg Red potato
Vitamin C 12.6mg 26.6mg Fiddlehead ferns
Vitamin B1 0.072mg 0.02mg Red potato
Vitamin B2 0.05mg 0.21mg Fiddlehead ferns
Vitamin B3 1.595mg 4.98mg Fiddlehead ferns
Vitamin B5 0.341mg Red potato
Vitamin B6 0.212mg Red potato
Folate 27µg Red potato
Vitamin K 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.026g Fiddlehead ferns
Monounsaturated Fat 0.002g Red potato
Polyunsaturated fat 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato 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
17%
Red potato
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
22%
Red potato
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 89)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.