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  6. Green bean vs. Fiddlehead ferns

Green bean vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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How are Green bean and Fiddlehead ferns different?

  • Fiddlehead ferns are higher than Green bean in Copper, Vitamin B3, Vitamin C, Vitamin A RAE, Phosphorus, Manganese, Vitamin B2, Iron, Potassium, and Zinc.
  • Fiddlehead ferns covers your daily need of Copper 29% more than Green bean.

Beans, snap, green, cooked, boiled, drained, without salt and Fiddlehead ferns, raw types were used in this article.

Infographic

Green bean 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.
Green bean
Green bean
2
:
7
Fiddlehead ferns
Fiddlehead ferns
Contains more Calcium +37.5%
Contains more Iron +101.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +248.3%
Contains more Potassium +153.4%
Contains more Zinc +232%
Contains more Copper +461.4%
Contains more Manganese +78.9%
Equal in Sodium - 1
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +37.5%
Contains more Iron +101.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +248.3%
Contains more Potassium +153.4%
Contains more Zinc +232%
Contains more Copper +461.4%
Contains more Manganese +78.9%
Equal in Sodium - 1

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.
Green bean
Green bean
6
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin B1 +270%
Contains more Vitamin A +471.4%
Contains more Vitamin C +174.2%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +711.1%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +270%
Contains more Vitamin A +471.4%
Contains more Vitamin C +174.2%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +711.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Fiddlehead ferns
Fiddlehead ferns
Contains more Carbs +42.2%
Contains more Protein +140.7%
Contains more Fats +42.9%
Contains more Other +13.7%
Equal in Water - 88.68
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Fiddlehead ferns
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 Carbs +42.2%
Contains more Protein +140.7%
Contains more Fats +42.9%
Contains more Other +13.7%
Equal in Water - 88.68

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Fiddlehead ferns Opinion
Net carbs 4.68g 5.54g Fiddlehead ferns
Protein 1.89g 4.55g Fiddlehead ferns
Fats 0.28g 0.4g Fiddlehead ferns
Carbs 7.88g 5.54g Green bean
Calories 35kcal 34kcal Green bean
Sugar 3.63g Fiddlehead ferns
Fiber 3.2g Green bean
Calcium 44mg 32mg Green bean
Iron 0.65mg 1.31mg Fiddlehead ferns
Magnesium 18mg 34mg Fiddlehead ferns
Phosphorus 29mg 101mg Fiddlehead ferns
Potassium 146mg 370mg Fiddlehead ferns
Sodium 1mg 1mg
Zinc 0.25mg 0.83mg Fiddlehead ferns
Copper 0.057mg 0.32mg Fiddlehead ferns
Manganese 0.285mg 0.51mg Fiddlehead ferns
Selenium 0.2µg Green bean
Vitamin A 633IU 3617IU Fiddlehead ferns
Vitamin A RAE 32µg 181µg Fiddlehead ferns
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 26.6mg Fiddlehead ferns
Vitamin B1 0.074mg 0.02mg Green bean
Vitamin B2 0.097mg 0.21mg Fiddlehead ferns
Vitamin B3 0.614mg 4.98mg Fiddlehead ferns
Vitamin B5 0.074mg Green bean
Vitamin B6 0.056mg Green bean
Folate 33µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g Fiddlehead ferns
Monounsaturated Fat 0.011g Green bean
Polyunsaturated fat 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Fiddlehead ferns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Green bean
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
14%
Green bean
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 20)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $1.8)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.