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Seaweed vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Significant differences between seaweed and fiddlehead ferns

  • Seaweed has more magnesium, iron, and calcium; however, fiddlehead ferns are richer in vitamin A, vitamin B3, vitamin C, copper, manganese, and phosphorus.
  • Fiddlehead ferns cover your daily vitamin A needs 70% more than seaweed.
  • Fiddlehead ferns have 233 times less sodium than seaweed. Seaweed has 233mg of sodium, while fiddlehead ferns have 1mg.

Specific food types used in this comparison are Seaweed, kelp, raw and Fiddlehead ferns, raw.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 MagnesiumMagnesium +255.9%
Contains more CalciumCalcium +425%
Contains more IronIron +117.6%
Contains more ZincZinc +48.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +315.7%
Contains more CopperCopper +146.2%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +155%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
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 +786.7%
Contains more Vitamin AVitamin A +2916.7%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +959.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Fiddlehead ferns DV% diff.
Vitamin K 66µg 55%
Folate 180µg 45%
Vitamin B3 0.47mg 4.98mg 28%
Vitamin C 3mg 26.6mg 26%
Copper 0.13mg 0.32mg 21%
Magnesium 121mg 34mg 21%
Vitamin A 6µg 181µg 19%
Iron 2.85mg 1.31mg 19%
Calcium 168mg 32mg 14%
Manganese 0.2mg 0.51mg 13%
Vitamin B5 0.642mg 13%
Sodium 233mg 1mg 10%
Potassium 89mg 370mg 8%
Phosphorus 42mg 101mg 8%
Vitamin E 0.87mg 6%
Protein 1.68g 4.55g 6%
Fiber 1.3g 5%
Vitamin B2 0.15mg 0.21mg 5%
Zinc 1.23mg 0.83mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Choline 12.8mg 2%
Carbs 9.57g 5.54g 1%
Selenium 0.7µg 1%
Saturated fat 0.247g 1%
Calories 43kcal 34kcal 0%
Fats 0.56g 0.4g 0%
Net carbs 8.27g 5.54g N/A
Sugar 0.6g N/A
Vitamin B6 0.002mg 0%
Monounsaturated fat 0.098g 0%
Polyunsaturated fat 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 FatsFats +40%
Contains more CarbsCarbs +72.7%
Contains more OtherOther +696.4%
Contains more ProteinProtein +170.8%
~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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.