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Fiddlehead ferns vs. Broad beans — In-Depth Nutrition Comparison

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The main differences between fiddlehead ferns and broad beans

  • Fiddlehead ferns are richer in vitamin A, copper, vitamin B3, manganese, vitamin B2, vitamin C, and potassium, yet broad beans are richer in vitamin B1.
  • Daily need coverage for vitamin A for fiddlehead ferns is 67% higher.
  • Fiddlehead ferns contain 5 times more copper than broad beans. Fiddlehead ferns contain 0.32mg of copper, while broad beans contain 0.06mg.

Food types used in this article are Fiddlehead ferns, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

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Fiddlehead ferns vs Broad beans 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 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +91.7%
Contains more CopperCopper +433.3%
Contains more ZincZinc +76.6%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +95.4%
Contains more IronIron +14.5%
~equal in Magnesium ~31mg

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 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1192.9%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +315%
Contains more Vitamin B1Vitamin B1 +540%
~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 Fiddlehead ferns Broad beans DV% diff.
Copper 0.32mg 0.06mg 29%
Vitamin B3 4.98mg 1.2mg 24%
Vitamin A 181µg 14µg 19%
Folate 58µg 15%
Fiber 3.6g 14%
Manganese 0.51mg 0.261mg 11%
Vitamin B1 0.02mg 0.128mg 9%
Vitamin B2 0.21mg 0.09mg 9%
Vitamin C 26.6mg 19.8mg 8%
Potassium 370mg 193mg 5%
Phosphorus 101mg 73mg 4%
Zinc 0.83mg 0.47mg 3%
Vitamin B6 0.029mg 2%
Iron 1.31mg 1.5mg 2%
Carbs 5.54g 10.1g 2%
Sodium 1mg 41mg 2%
Polyunsaturated fat 0.303g 2%
Selenium 1µg 2%
Saturated fat 0.142g 1%
Vitamin B5 0.066mg 1%
Calories 34kcal 62kcal 1%
Protein 4.55g 4.8g 1%
Calcium 32mg 18mg 1%
Magnesium 34mg 31mg 1%
Fats 0.4g 0.5g 0%
Net carbs 5.54g 6.5g N/A
Monounsaturated fat 0.02g 0%
Tryptophan 0.048mg 0%
Threonine 0.178mg 0%
Isoleucine 0.215mg 0%
Leucine 0.37mg 0%
Lysine 0.313mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.195mg 0%
Valine 0.235mg 0%
Histidine 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more FatsFats +25%
Contains more CarbsCarbs +82.3%
~equal in Protein ~4.8g
~equal in Water ~83.7g
~equal in Other ~0.9g

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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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.