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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 have 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
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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 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% 21% 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% 60% 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 +182.8%
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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Fiddlehead ferns DV% diff.
Vitamin C 101.8mg 26.6mg 84%
Potassium 1565mg 370mg 35%
Vitamin B6 0.319mg 25%
Fiber 5.8g 23%
Monounsaturated fat 8.663g 22%
Fats 14.08g 0.4g 21%
Iron 2.68mg 1.31mg 17%
Copper 0.473mg 0.32mg 17%
Vitamin B1 0.193mg 0.02mg 14%
Polyunsaturated fat 2.06g 14%
Vitamin B2 0.383mg 0.21mg 13%
Vitamin A 64µg 181µg 13%
Sodium 266mg 1mg 12%
Magnesium 81mg 34mg 11%
Vitamin B5 0.479mg 10%
Saturated fat 1.893g 9%
Calories 213kcal 34kcal 9%
Vitamin B3 3.63mg 4.98mg 8%
Carbs 23.33g 5.54g 6%
Folate 23µg 6%
Selenium 3µg 5%
Phosphorus 139mg 101mg 5%
Manganese 0.466mg 0.51mg 2%
Calcium 47mg 32mg 2%
Protein 5.06g 4.55g 1%
Net carbs 17.53g 5.54g N/A
Zinc 0.78mg 0.83mg 0%
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

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%

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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. 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.