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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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
15%
Minerals Daily Need Coverage Score
35%
21%
Comparison summary
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Fiddlehead ferns is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 79)
Which food is cheaper?
Fiddlehead ferns is cheaper (difference - $0.6)
Which food is richer in minerals?
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.