Fiddlehead ferns vs. Yardlong beans — In-Depth Nutrition Comparison
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A recap on differences between Fiddlehead ferns and Yardlong beans
- Fiddlehead ferns have more Copper, Vitamin B3, Vitamin A, Manganese, Vitamin C, Vitamin B2, and Phosphorus, however, Yardlong beans is higher in Vitamin B1.
- Fiddlehead ferns covers your daily Copper needs 30% more than Yardlong beans.
- Yardlong beans contains 8 times less Vitamin B3 than Fiddlehead ferns. Fiddlehead ferns contain 4.98mg of Vitamin B3, while Yardlong beans contains 0.63mg.
Food varieties used in this article are Fiddlehead ferns, raw and Yardlong bean, 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 PotassiumPotassium | +27.6% |
| Contains more IronIron | +33.7% |
| Contains more CopperCopper | +580.9% |
| Contains more ZincZinc | +130.6% |
| Contains more PhosphorusPhosphorus | +77.2% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +153.7% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +37.5% |
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 | +64.2% |
| Contains more Vitamin AVitamin A | +703.8% |
| Contains more Vitamin B2Vitamin B2 | +112.1% |
| Contains more Vitamin B3Vitamin B3 | +690.5% |
| Contains more Vitamin B1Vitamin B1 | +325% |
~equal in
Vitamin D
~0µg
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:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +79.8% |
| Contains more FatsFats | +300% |
| Contains more OtherOther | +15.3% |
| Contains more CarbsCarbs | +65.7% |
~equal in
Water
~87.47g
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 Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 47kcal |
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| Protein | 4.55g | 2.53g |
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| Fats | 0.4g | 0.1g |
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| Vitamin C | 26.6mg | 16.2mg |
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| Net carbs | 5.54g | 9.18g |
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| Carbs | 5.54g | 9.18g |
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| Magnesium | 34mg | 42mg |
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| Calcium | 32mg | 44mg |
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| Potassium | 370mg | 290mg |
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| Iron | 1.31mg | 0.98mg |
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| Copper | 0.32mg | 0.047mg |
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| Zinc | 0.83mg | 0.36mg |
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| Phosphorus | 101mg | 57mg |
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| Sodium | 1mg | 4mg |
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| Vitamin A | 3617IU | 450IU |
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| Vitamin A | 181µg | 23µg |
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| Manganese | 0.51mg | 0.201mg |
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| Selenium | 1.5µg |
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| Vitamin B1 | 0.02mg | 0.085mg |
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| Vitamin B2 | 0.21mg | 0.099mg |
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| Vitamin B3 | 4.98mg | 0.63mg |
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| Vitamin B5 | 0.051mg |
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| Vitamin B6 | 0.024mg |
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| Folate | 45µg |
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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.009g |
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| Polyunsaturated fat | 0.042g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.094mg |
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| Isoleucine | 0.135mg |
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| Leucine | 0.18mg |
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| Lysine | 0.166mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.139mg |
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| Valine | 0.146mg |
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| Histidine | 0.082mg |
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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
35%
14%
Minerals Daily Need Coverage Score
35%
19%
Comparison summary
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Fiddlehead ferns is lower in glycemic index (difference - 86)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
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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.