Yam vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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What are the differences between yam and fiddlehead ferns?
- Yam is higher in potassium and vitamin B1, yet fiddlehead ferns are higher in vitamin A, vitamin B3, copper, vitamin C, vitamin B2, iron, phosphorus, and manganese.
- Fiddlehead ferns' daily need coverage for vitamin A is 70% more.
- Yam has 5 times more vitamin B1 than fiddlehead ferns. While yam has 0.095mg of vitamin B1, fiddlehead ferns have only 0.02mg.
We used Yam, cooked, boiled, drained, or baked, without salt and Fiddlehead ferns, raw types in this article.
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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 PotassiumPotassium | +81.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +88.9% |
| Contains more CalciumCalcium | +128.6% |
| Contains more IronIron | +151.9% |
| Contains more CopperCopper | +110.5% |
| Contains more ZincZinc | +315% |
| Contains more PhosphorusPhosphorus | +106.1% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +37.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375% |
| 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 | +119.8% |
| Contains more Vitamin AVitamin A | +2916.7% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B3Vitamin B3 | +802.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.552mg | 4.98mg | 28% |
| Vitamin A | 6µg | 181µg | 19% |
| Copper | 0.152mg | 0.32mg | 19% |
| Vitamin B6 | 0.228mg | 18% | |
| Vitamin C | 12.1mg | 26.6mg | 16% |
| Fiber | 3.9g | 16% | |
| Vitamin B2 | 0.028mg | 0.21mg | 14% |
| Iron | 0.52mg | 1.31mg | 10% |
| Potassium | 670mg | 370mg | 9% |
| Carbs | 27.48g | 5.54g | 7% |
| Phosphorus | 49mg | 101mg | 7% |
| Manganese | 0.371mg | 0.51mg | 6% |
| Vitamin B5 | 0.311mg | 6% | |
| Zinc | 0.2mg | 0.83mg | 6% |
| Protein | 1.49g | 4.55g | 6% |
| Vitamin B1 | 0.095mg | 0.02mg | 6% |
| Folate | 16µg | 4% | |
| Calories | 116kcal | 34kcal | 4% |
| Magnesium | 18mg | 34mg | 4% |
| Choline | 16.2mg | 3% | |
| Vitamin E | 0.34mg | 2% | |
| Calcium | 14mg | 32mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Selenium | 0.7µg | 1% | |
| Fats | 0.14g | 0.4g | 0% |
| Net carbs | 23.58g | 5.54g | N/A |
| Sugar | 0.49g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.005g | 0% | |
| Polyunsaturated fat | 0.06g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
| Contains more CarbsCarbs | +396% |
| Contains more ProteinProtein | +205.4% |
| Contains more FatsFats | +185.7% |
| Contains more WaterWater | +26.5% |
~equal in
Other
~0.83g
