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Sun-dried tomato vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Differences between Sun-dried tomato and Fiddlehead ferns

  • Sun-dried tomato has more Vitamin C, Potassium, Iron, Copper, Vitamin B1, Vitamin B2, and Magnesium, while Fiddlehead ferns has more Vitamin A, and Vitamin B3.
  • Sun-dried tomato's daily need coverage for Vitamin C is 84% higher.
  • Fiddlehead ferns contain 266 times less Sodium than Sun-dried tomato. Sun-dried tomato contains 266mg of Sodium, while Fiddlehead ferns contain 1mg.

The food types used in this comparison are Tomatoes, sun-dried, packed in oil, drained and Fiddlehead ferns, raw.

Infographic

Sun-dried tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 +138.2%
Contains more CalciumCalcium +46.9%
Contains more PotassiumPotassium +323%
Contains more IronIron +104.6%
Contains more CopperCopper +47.8%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.6%
~equal in Zinc ~0.83mg
~equal in Manganese ~0.51mg

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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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% 217% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +282.7%
Contains more Vitamin B1Vitamin B1 +865%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +181.3%
Contains more Vitamin B3Vitamin B3 +37.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 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 +11.2%
Contains more FatsFats +3420%
Contains more CarbsCarbs +321.1%
Contains more OtherOther +345.8%
Contains more WaterWater +64.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Fiddlehead ferns Opinion
Calories 213kcal 34kcal Sun-dried tomato
Protein 5.06g 4.55g Sun-dried tomato
Fats 14.08g 0.4g Sun-dried tomato
Vitamin C 101.8mg 26.6mg Sun-dried tomato
Net carbs 17.53g 5.54g Sun-dried tomato
Carbs 23.33g 5.54g Sun-dried tomato
Magnesium 81mg 34mg Sun-dried tomato
Calcium 47mg 32mg Sun-dried tomato
Potassium 1565mg 370mg Sun-dried tomato
Iron 2.68mg 1.31mg Sun-dried tomato
Fiber 5.8g Sun-dried tomato
Copper 0.473mg 0.32mg Sun-dried tomato
Zinc 0.78mg 0.83mg Fiddlehead ferns
Phosphorus 139mg 101mg Sun-dried tomato
Sodium 266mg 1mg Fiddlehead ferns
Vitamin A 1286IU 3617IU Fiddlehead ferns
Vitamin A 64µg 181µg Fiddlehead ferns
Manganese 0.466mg 0.51mg Fiddlehead ferns
Selenium 3µg Sun-dried tomato
Vitamin B1 0.193mg 0.02mg Sun-dried tomato
Vitamin B2 0.383mg 0.21mg Sun-dried tomato
Vitamin B3 3.63mg 4.98mg Fiddlehead ferns
Vitamin B5 0.479mg Sun-dried tomato
Vitamin B6 0.319mg Sun-dried tomato
Folate 23µg Sun-dried tomato
Saturated Fat 1.893g Fiddlehead ferns
Monounsaturated Fat 8.663g Sun-dried tomato
Polyunsaturated fat 2.06g Sun-dried tomato
Tryptophan 0.037mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg Sun-dried tomato
Methionine 0.044mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Fiddlehead ferns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Sun-dried tomato
35%
Fiddlehead ferns
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
35%
Fiddlehead ferns

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 265mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 1.893g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 30)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.