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Peas vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Significant differences between peas and fiddlehead ferns

  • Peas have more vitamin B1; however, fiddlehead ferns are richer in vitamin A, vitamin B3, copper, and vitamin C.
  • Fiddlehead ferns cover your daily vitamin A needs 56% more than peas.
  • Fiddlehead ferns have 13 times less vitamin B1 than peas. Peas have 0.259mg of vitamin B1, while fiddlehead ferns have 0.02mg.

Specific food types used in this comparison are Peas, green, cooked, boiled, drained, without salt and Fiddlehead ferns, raw.

Infographic

Peas vs Fiddlehead ferns 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.
Peas
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
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%
Contains more MagnesiumMagnesium +14.7%
Contains more IronIron +17.6%
Contains more ZincZinc +43.4%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +18.5%
Contains more PotassiumPotassium +36.5%
Contains more CopperCopper +85%
Contains less SodiumSodium -66.7%
~equal in Manganese ~0.51mg

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.
Peas
7
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1195%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +87.3%
Contains more Vitamin AVitamin A +352.5%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +146.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Fiddlehead ferns DV% diff.
Vitamin B5 153mg 3060%
Vitamin K 25.9µg 22%
Fiber 5.5g 22%
Vitamin B1 0.259mg 0.02mg 20%
Vitamin B3 2.021mg 4.98mg 18%
Vitamin B6 0.216mg 17%
Vitamin A 40µg 181µg 16%
Folate 63µg 16%
Copper 0.173mg 0.32mg 16%
Vitamin C 14.2mg 26.6mg 14%
Choline 29.7mg 5%
Vitamin B2 0.149mg 0.21mg 5%
Selenium 1.9µg 3%
Calories 84kcal 34kcal 3%
Potassium 271mg 370mg 3%
Zinc 1.19mg 0.83mg 3%
Carbs 15.63g 5.54g 3%
Iron 1.54mg 1.31mg 3%
Phosphorus 117mg 101mg 2%
Protein 5.36g 4.55g 2%
Polyunsaturated fat 0.102g 1%
Magnesium 39mg 34mg 1%
Fructose 0.41g 1%
Calcium 27mg 32mg 1%
Vitamin E 0.14mg 1%
Manganese 0.525mg 0.51mg 1%
Fats 0.22g 0.4g 0%
Net carbs 10.13g 5.54g N/A
Sugar 5.93g N/A
Sodium 3mg 1mg 0%
Saturated fat 0.039g 0%
Monounsaturated fat 0.019g 0%
Tryptophan 0.037mg 0%
Threonine 0.201mg 0%
Isoleucine 0.193mg 0%
Leucine 0.32mg 0%
Lysine 0.314mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.198mg 0%
Valine 0.232mg 0%
Histidine 0.105mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more ProteinProtein +17.8%
Contains more CarbsCarbs +182.1%
Contains more FatsFats +81.8%
Contains more WaterWater +13.9%
~equal in Other ~0.83g

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.