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Poblano vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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Summary of differences between poblano and fiddlehead ferns

  • Poblano has more vitamin B2, iron, vitamin A, potassium, manganese, copper, magnesium, phosphorus, and vitamin B1; however, fiddlehead ferns are higher in vitamin C.
  • Poblano covers your daily need for vitamin B2, 157% more than fiddlehead ferns.
  • Poblano has 9 times more vitamin B1 than fiddlehead ferns. While poblano has 0.179mg of vitamin B1, fiddlehead ferns have only 0.02mg.

These are the specific foods used in this comparison Peppers, ancho, dried and Fiddlehead ferns, raw.

Infographic

Poblano vs Fiddlehead ferns 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 +232.4%
Contains more CalciumCalcium +90.6%
Contains more PotassiumPotassium +551.6%
Contains more IronIron +734.4%
Contains more CopperCopper +58.8%
Contains more ZincZinc +71.1%
Contains more PhosphorusPhosphorus +99%
Contains more ManganeseManganese +150.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.7%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 89% 60% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +464.6%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +973.8%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1230%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +160.7%
Contains more FatsFats +1950%
Contains more CarbsCarbs +828.2%
Contains more OtherOther +609.6%
Contains more WaterWater +291.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Fiddlehead ferns
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Poblano Fiddlehead ferns DV% diff.
Vitamin B6 3.535mg 272%
Vitamin B2 2.255mg 0.21mg 157%
Iron 10.93mg 1.31mg 120%
Vitamin A 1022µg 181µg 93%
Fiber 21.6g 86%
Potassium 2411mg 370mg 60%
Vitamin B5 1.993mg 40%
Manganese 1.279mg 0.51mg 33%
Polyunsaturated fat 4.511g 30%
Vitamin C 2mg 26.6mg 27%
Copper 0.508mg 0.32mg 21%
Magnesium 113mg 34mg 19%
Folate 69µg 17%
Protein 11.86g 4.55g 15%
Carbs 51.42g 5.54g 15%
Phosphorus 201mg 101mg 14%
Vitamin B1 0.179mg 0.02mg 13%
Calories 281kcal 34kcal 12%
Fats 8.2g 0.4g 12%
Vitamin B3 6.403mg 4.98mg 9%
Selenium 2.9µg 5%
Zinc 1.42mg 0.83mg 5%
Saturated fat 0.82g 4%
Calcium 61mg 32mg 3%
Sodium 43mg 1mg 2%
Monounsaturated fat 0.492g 1%
Net carbs 29.82g 5.54g N/A
Tryptophan 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0%
Methionine 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano Fiddlehead ferns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
155%
Poblano
23%
Fiddlehead ferns
Minerals Daily Need Coverage Score
120%
Poblano
35%
Fiddlehead ferns

Comparison summary

Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.82g)
Which food is cheaper?
Fiddlehead ferns
Fiddlehead ferns is cheaper (difference - $7)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.