Winter squash vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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How are winter squash and fiddlehead ferns different?
- Winter squash is higher in vitamin A; however, fiddlehead ferns are richer in vitamin B3, copper, vitamin C, manganese, phosphorus, vitamin B2, iron, and zinc.
- Daily need coverage for vitamin A for winter squash is 32% higher.
Squash, winter, all varieties, cooked, baked, without salt and Fiddlehead ferns, raw are the varieties used in this article.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +161.5% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +53.5% |
| Contains more IronIron | +197.7% |
| Contains more CopperCopper | +290.2% |
| Contains more ZincZinc | +277.3% |
| Contains more PhosphorusPhosphorus | +431.6% |
| Contains more ManganeseManganese | +172.7% |
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 AVitamin A | +44.2% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 | +177.1% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +213.4% |
| Contains more Vitamin B3Vitamin B3 | +906.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.495mg | 4.98mg | 28% |
| Copper | 0.082mg | 0.32mg | 26% |
| Vitamin C | 9.6mg | 26.6mg | 19% |
| Manganese | 0.187mg | 0.51mg | 14% |
| Phosphorus | 19mg | 101mg | 12% |
| Vitamin B6 | 0.161mg | 12% | |
| Iron | 0.44mg | 1.31mg | 11% |
| Vitamin B2 | 0.067mg | 0.21mg | 11% |
| Fiber | 2.8g | 11% | |
| Vitamin A | 261µg | 181µg | 9% |
| Protein | 0.89g | 4.55g | 7% |
| Zinc | 0.22mg | 0.83mg | 6% |
| Vitamin B5 | 0.234mg | 5% | |
| Magnesium | 13mg | 34mg | 5% |
| Folate | 20µg | 5% | |
| Vitamin K | 4.4µg | 4% | |
| Potassium | 241mg | 370mg | 4% |
| Choline | 10.6mg | 2% | |
| Vitamin E | 0.12mg | 1% | |
| Selenium | 0.4µg | 1% | |
| Polyunsaturated fat | 0.147g | 1% | |
| Calcium | 22mg | 32mg | 1% |
| Carbs | 8.85g | 5.54g | 1% |
| Calories | 37kcal | 34kcal | 0% |
| Fats | 0.35g | 0.4g | 0% |
| Net carbs | 6.05g | 5.54g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B1 | 0.016mg | 0.02mg | 0% |
| Saturated fat | 0.072g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
| Contains more CarbsCarbs | +59.7% |
| Contains more ProteinProtein | +411.2% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +18.6% |
~equal in
Water
~88.68g
