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

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How are fiddlehead ferns and green beans different?

  • Fiddlehead ferns are higher than green beans in vitamin A, copper, vitamin B3, vitamin C, phosphorus, manganese, vitamin B2, iron, potassium, and zinc.
  • Fiddlehead ferns cover your daily need for vitamin A, 60% more than green beans.
  • Fiddlehead ferns contain 8 times more vitamin B3 than green beans. Fiddlehead ferns contain 4.98mg of vitamin B3, while green beans contain 0.614mg.

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

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Fiddlehead ferns vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +101.5%
Contains more CopperCopper +461.4%
Contains more ZincZinc +232%
Contains more PhosphorusPhosphorus +248.3%
Contains more ManganeseManganese +78.9%
Contains more CalciumCalcium +37.5%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +174.2%
Contains more Vitamin AVitamin A +465.6%
Contains more Vitamin B2Vitamin B2 +116.5%
Contains more Vitamin B3Vitamin B3 +711.1%
Contains more Vitamin B1Vitamin B1 +270%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Green beans DV% diff.
Vitamin K 47.9µg 40%
Copper 0.32mg 0.057mg 29%
Vitamin B3 4.98mg 0.614mg 27%
Vitamin C 26.6mg 9.7mg 19%
Vitamin A 181µg 32µg 17%
Fiber 3.2g 13%
Phosphorus 101mg 29mg 10%
Manganese 0.51mg 0.285mg 10%
Vitamin B2 0.21mg 0.097mg 9%
Iron 1.31mg 0.65mg 8%
Folate 33µg 8%
Potassium 370mg 146mg 7%
Protein 4.55g 1.89g 5%
Vitamin B1 0.02mg 0.074mg 5%
Zinc 0.83mg 0.25mg 5%
Vitamin B6 0.056mg 4%
Magnesium 34mg 18mg 4%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Calcium 32mg 44mg 1%
Polyunsaturated fat 0.145g 1%
Carbs 5.54g 7.88g 1%
Vitamin B5 0.074mg 1%
Calories 34kcal 35kcal 0%
Fats 0.4g 0.28g 0%
Net carbs 5.54g 4.68g N/A
Sugar 3.63g N/A
Sodium 1mg 1mg 0%
Selenium 0.2µg 0%
Saturated fat 0.064g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +140.7%
Contains more FatsFats +42.9%
Contains more OtherOther +13.7%
Contains more CarbsCarbs +42.2%
~equal in Water ~89.22g

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