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  6. Fiddlehead ferns vs. Broad bean

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

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The main differences between Fiddlehead ferns and Broad bean

  • Fiddlehead ferns are richer in Copper, Vitamin B3, Vitamin A RAE, Manganese, Vitamin B2, Vitamin C, and Potassium, yet Broad bean is richer in Vitamin B1.
  • Daily need coverage for Copper from Fiddlehead ferns is 29% higher.
  • Fiddlehead ferns contain 13 times more Vitamin A RAE than Broad bean. Fiddlehead ferns contain 181µg of Vitamin A RAE, while Broad bean contains 14µg.

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

Infographic

Fiddlehead ferns vs Broad bean 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.
Fiddlehead ferns
Fiddlehead ferns
8
:
2
Broad bean
Broad bean
Contains more Calcium +77.8%
Contains more Phosphorus +38.4%
Contains more Potassium +91.7%
Contains less Sodium -97.6%
Contains more Zinc +76.6%
Contains more Copper +433.3%
Contains more Manganese +95.4%
Contains more Iron +14.5%
Equal in Magnesium - 31
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +77.8%
Contains more Phosphorus +38.4%
Contains more Potassium +91.7%
Contains less Sodium -97.6%
Contains more Zinc +76.6%
Contains more Copper +433.3%
Contains more Manganese +95.4%
Contains more Iron +14.5%
Equal in Magnesium - 31

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.
Fiddlehead ferns
Fiddlehead ferns
4
:
4
Broad bean
Broad bean
Contains more Vitamin A +1239.6%
Contains more Vitamin C +34.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +315%
Contains more Vitamin B1 +540%
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%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin A +1239.6%
Contains more Vitamin C +34.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +315%
Contains more Vitamin B1 +540%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
1
:
4
Broad bean
Broad bean
Contains more Fats +25%
Contains more Carbs +82.3%
Equal in Protein - 4.8
Equal in Water - 83.7
Equal in Other - 0.9
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
Broad bean
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 Fats +25%
Contains more Carbs +82.3%
Equal in Protein - 4.8
Equal in Water - 83.7
Equal in Other - 0.9

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Broad bean Opinion
Net carbs 5.54g 6.5g Broad bean
Protein 4.55g 4.8g Broad bean
Fats 0.4g 0.5g Broad bean
Carbs 5.54g 10.1g Broad bean
Calories 34kcal 62kcal Broad bean
Fiber 3.6g Broad bean
Calcium 32mg 18mg Fiddlehead ferns
Iron 1.31mg 1.5mg Broad bean
Magnesium 34mg 31mg Fiddlehead ferns
Phosphorus 101mg 73mg Fiddlehead ferns
Potassium 370mg 193mg Fiddlehead ferns
Sodium 1mg 41mg Fiddlehead ferns
Zinc 0.83mg 0.47mg Fiddlehead ferns
Copper 0.32mg 0.06mg Fiddlehead ferns
Manganese 0.51mg 0.261mg Fiddlehead ferns
Selenium 1µg Broad bean
Vitamin A 3617IU 270IU Fiddlehead ferns
Vitamin A RAE 181µg 14µg Fiddlehead ferns
Vitamin C 26.6mg 19.8mg Fiddlehead ferns
Vitamin B1 0.02mg 0.128mg Broad bean
Vitamin B2 0.21mg 0.09mg Fiddlehead ferns
Vitamin B3 4.98mg 1.2mg Fiddlehead ferns
Vitamin B5 0.066mg Broad bean
Vitamin B6 0.029mg Broad bean
Folate 58µg Broad bean
Tryptophan 0.048mg Broad bean
Threonine 0.178mg Broad bean
Isoleucine 0.215mg Broad bean
Leucine 0.37mg Broad bean
Lysine 0.313mg Broad bean
Methionine 0.037mg Broad bean
Phenylalanine 0.195mg Broad bean
Valine 0.235mg Broad bean
Histidine 0.115mg Broad bean
Saturated Fat 0.142g Fiddlehead ferns
Monounsaturated Fat 0.02g Broad bean
Polyunsaturated fat 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Broad bean
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
38%
Fiddlehead ferns
18%
Broad bean
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.142g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 79)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $0.6)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Broad bean - 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.