Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Fiddlehead ferns
  5. Compare
  6. Fiddlehead ferns vs. Yardlong bean (Asparagus bean)

Fiddlehead ferns vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

Compare

A recap on differences between Fiddlehead ferns and Yardlong bean (Asparagus bean)

  • Fiddlehead ferns have more Copper, Vitamin B3, Vitamin A RAE, Manganese, Vitamin C, Vitamin B2, and Phosphorus, however, Yardlong bean (Asparagus bean) is higher in Vitamin B1.
  • Fiddlehead ferns covers your daily Copper needs 30% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 8 times less Vitamin B3 than Fiddlehead ferns. Fiddlehead ferns contain 4.98mg of Vitamin B3, while Yardlong bean (Asparagus bean) contains 0.63mg.

Food varieties used in this article are Fiddlehead ferns, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Fiddlehead ferns vs Yardlong bean (Asparagus 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
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +33.7%
Contains more Phosphorus +77.2%
Contains more Potassium +27.6%
Contains less Sodium -75%
Contains more Zinc +130.6%
Contains more Copper +580.9%
Contains more Manganese +153.7%
Contains more Calcium +37.5%
Contains more Magnesium +23.5%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +33.7%
Contains more Phosphorus +77.2%
Contains more Potassium +27.6%
Contains less Sodium -75%
Contains more Zinc +130.6%
Contains more Copper +580.9%
Contains more Manganese +153.7%
Contains more Calcium +37.5%
Contains more Magnesium +23.5%

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.
Fiddlehead ferns
Fiddlehead ferns
4
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +703.8%
Contains more Vitamin C +64.2%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B3 +690.5%
Contains more Vitamin B1 +325%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +703.8%
Contains more Vitamin C +64.2%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B3 +690.5%
Contains more Vitamin B1 +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +79.8%
Contains more Fats +300%
Contains more Other +15.3%
Contains more Carbs +65.7%
Equal in Water - 87.47
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
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +79.8%
Contains more Fats +300%
Contains more Other +15.3%
Contains more Carbs +65.7%
Equal in Water - 87.47

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 Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Yardlong bean (Asparagus bean) Opinion
Net carbs 5.54g 9.18g Yardlong bean (Asparagus bean)
Protein 4.55g 2.53g Fiddlehead ferns
Fats 0.4g 0.1g Fiddlehead ferns
Carbs 5.54g 9.18g Yardlong bean (Asparagus bean)
Calories 34kcal 47kcal Yardlong bean (Asparagus bean)
Calcium 32mg 44mg Yardlong bean (Asparagus bean)
Iron 1.31mg 0.98mg Fiddlehead ferns
Magnesium 34mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 101mg 57mg Fiddlehead ferns
Potassium 370mg 290mg Fiddlehead ferns
Sodium 1mg 4mg Fiddlehead ferns
Zinc 0.83mg 0.36mg Fiddlehead ferns
Copper 0.32mg 0.047mg Fiddlehead ferns
Manganese 0.51mg 0.201mg Fiddlehead ferns
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 3617IU 450IU Fiddlehead ferns
Vitamin A RAE 181µg 23µg Fiddlehead ferns
Vitamin C 26.6mg 16.2mg Fiddlehead ferns
Vitamin B1 0.02mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.21mg 0.099mg Fiddlehead ferns
Vitamin B3 4.98mg 0.63mg Fiddlehead ferns
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg Yardlong bean (Asparagus bean)
Folate 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Fiddlehead ferns
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Fiddlehead ferns
Fiddlehead ferns vs
Fiddlehead ferns
Fiddlehead ferns vs
Fiddlehead ferns
Fiddlehead ferns vs
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Corn raw
Corn raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Green bean raw
Green bean raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Beetroot
Beetroot

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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Fiddlehead ferns
Fiddlehead ferns is lower in glycemic index (difference - 86)
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 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?
?
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.