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

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How are fiddlehead ferns and bell peppers different?

  • Fiddlehead ferns are richer in vitamin A, copper, vitamin B3, manganese, vitamin B2, iron, phosphorus, zinc, and potassium, while bell peppers are higher in vitamin C.
  • Fiddlehead ferns cover your daily need for vitamin A, 65% more than bell peppers.
  • Fiddlehead ferns contain 10 times more vitamin B3 than bell peppers. Fiddlehead ferns contain 4.98mg of vitamin B3, while bell peppers contain 0.48mg.

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

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Fiddlehead ferns vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 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 ~0µg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +905.6%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +937.5%
Contains more Vitamin CVitamin C +202.3%
Contains more Vitamin B1Vitamin B1 +185%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Bell pepper DV% diff.
Vitamin C 26.6mg 80.4mg 60%
Vitamin B3 4.98mg 0.48mg 28%
Copper 0.32mg 0.066mg 28%
Vitamin A 181µg 18µg 18%
Vitamin B6 0.224mg 17%
Manganese 0.51mg 0.122mg 17%
Vitamin B2 0.21mg 0.028mg 14%
Iron 1.31mg 0.34mg 12%
Phosphorus 101mg 20mg 12%
Fiber 1.7g 7%
Protein 4.55g 0.86g 7%
Potassium 370mg 175mg 6%
Magnesium 34mg 10mg 6%
Vitamin K 7.4µg 6%
Zinc 0.83mg 0.13mg 6%
Folate 10µg 3%
Vitamin B1 0.02mg 0.057mg 3%
Calcium 32mg 10mg 2%
Vitamin B5 0.099mg 2%
Vitamin E 0.37mg 2%
Choline 5.5mg 1%
Calories 34kcal 20kcal 1%
Fructose 1.12g 1%
Fats 0.4g 0.17g 0%
Carbs 5.54g 4.64g 0%
Net carbs 5.54g 2.94g N/A
Sugar 2.4g N/A
Sodium 1mg 3mg 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% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +429.1%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +88.6%
~equal in Water ~93.89g

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