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Bell pepper vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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How are bell peppers and fiddlehead ferns different?

  • Bell peppers are richer in vitamin C, while fiddlehead ferns are higher in vitamin A, copper, vitamin B3, manganese, vitamin B2, iron, phosphorus, zinc, and potassium.
  • Fiddlehead ferns cover your daily need for vitamin A, 65% more than bell peppers.
  • Bell peppers contain 3 times more vitamin C than fiddlehead ferns. Bell peppers contain 80.4mg of vitamin C, while fiddlehead ferns contain 26.6mg.

Peppers, sweet, green, raw and Fiddlehead ferns, raw types were used in this article.

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Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
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 +240%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +285.3%
Contains more CopperCopper +384.8%
Contains more ZincZinc +538.5%
Contains more PhosphorusPhosphorus +405%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +318%
~equal in Selenium ~µg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
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 +202.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +905.6%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +937.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Fiddlehead ferns DV% diff.
Vitamin C 80.4mg 26.6mg 60%
Vitamin B3 0.48mg 4.98mg 28%
Copper 0.066mg 0.32mg 28%
Vitamin A 18µg 181µg 18%
Vitamin B6 0.224mg 17%
Manganese 0.122mg 0.51mg 17%
Vitamin B2 0.028mg 0.21mg 14%
Iron 0.34mg 1.31mg 12%
Phosphorus 20mg 101mg 12%
Fiber 1.7g 7%
Protein 0.86g 4.55g 7%
Potassium 175mg 370mg 6%
Magnesium 10mg 34mg 6%
Vitamin K 7.4µg 6%
Zinc 0.13mg 0.83mg 6%
Folate 10µg 3%
Vitamin B1 0.057mg 0.02mg 3%
Calcium 10mg 32mg 2%
Vitamin B5 0.099mg 2%
Vitamin E 0.37mg 2%
Choline 5.5mg 1%
Calories 20kcal 34kcal 1%
Fructose 1.12g 1%
Fats 0.17g 0.4g 0%
Carbs 4.64g 5.54g 0%
Net carbs 2.94g 5.54g N/A
Sugar 2.4g N/A
Sodium 3mg 1mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 +429.1%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +88.6%
~equal in Water ~88.68g

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.