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Yardlong beans vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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A recap on the differences between yardlong beans and fiddlehead ferns

  • Yardlong beans has more vitamin B1; however, fiddlehead ferns are higher in vitamin A, copper, vitamin B3, manganese, vitamin C, vitamin B2, and phosphorus.
  • Fiddlehead ferns cover your daily vitamin A needs 63% more than yardlong beans.
  • Fiddlehead ferns contain 4 times less vitamin B1 than yardlong beans. Yardlong beans contains 0.085mg of vitamin B1, while fiddlehead ferns contain 0.02mg.

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

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Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +23.5%
Contains more CalciumCalcium +37.5%
Contains more SeleniumSelenium +∞%
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%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 B1Vitamin B1 +325%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +64.2%
Contains more Vitamin AVitamin A +687%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B3Vitamin B3 +690.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Fiddlehead ferns DV% diff.
Copper 0.047mg 0.32mg 30%
Vitamin B3 0.63mg 4.98mg 27%
Vitamin A 23µg 181µg 18%
Manganese 0.201mg 0.51mg 13%
Vitamin C 16.2mg 26.6mg 12%
Folate 45µg 11%
Vitamin B2 0.099mg 0.21mg 9%
Phosphorus 57mg 101mg 6%
Vitamin B1 0.085mg 0.02mg 5%
Protein 2.53g 4.55g 4%
Iron 0.98mg 1.31mg 4%
Zinc 0.36mg 0.83mg 4%
Selenium 1.5µg 3%
Magnesium 42mg 34mg 2%
Vitamin B6 0.024mg 2%
Potassium 290mg 370mg 2%
Vitamin B5 0.051mg 1%
Calories 47kcal 34kcal 1%
Calcium 44mg 32mg 1%
Carbs 9.18g 5.54g 1%
Fats 0.1g 0.4g 0%
Net carbs 9.18g 5.54g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.042g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 CarbsCarbs +65.7%
Contains more ProteinProtein +79.8%
Contains more FatsFats +300%
Contains more OtherOther +15.3%
~equal in Water ~88.68g

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.