Yardlong bean (Asparagus bean) vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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A recap on differences between Yardlong bean (Asparagus bean) and Fiddlehead ferns
- Yardlong bean (Asparagus bean) has more Vitamin B1, however, Fiddlehead ferns are higher in Copper, Vitamin B3, Vitamin A RAE, Manganese, Vitamin C, Vitamin B2, and Phosphorus.
- Fiddlehead ferns covers your daily Copper needs 30% more than Yardlong bean (Asparagus bean).
- Fiddlehead ferns contain 4 times less Vitamin B1 than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) 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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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
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Calcium
+37.5%
Contains
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Magnesium
+23.5%
Contains
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Iron
+33.7%
Contains
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Phosphorus
+77.2%
Contains
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Potassium
+27.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+130.6%
Contains
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Copper
+580.9%
Contains
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Manganese
+153.7%
Contains
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Calcium
+37.5%
Contains
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Magnesium
+23.5%
Contains
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Iron
+33.7%
Contains
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Phosphorus
+77.2%
Contains
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Potassium
+27.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+130.6%
Contains
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Copper
+580.9%
Contains
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Manganese
+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.
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Contains
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Vitamin B1
+325%
Contains
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Vitamin A
+703.8%
Contains
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Vitamin C
+64.2%
Contains
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Vitamin B2
+112.1%
Contains
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Vitamin B3
+690.5%
Contains
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Vitamin B1
+325%
Contains
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Vitamin A
+703.8%
Contains
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Vitamin C
+64.2%
Contains
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Vitamin B2
+112.1%
Contains
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Vitamin B3
+690.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+65.7%
Contains
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Protein
+79.8%
Contains
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Fats
+300%
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Other
+15.3%
Equal in Water - 88.68
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Contains
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Carbs
+65.7%
Contains
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Protein
+79.8%
Contains
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Fats
+300%
Contains
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Other
+15.3%
Equal in Water - 88.68
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 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 | |
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Opinion |
| Net carbs | 9.18g | 5.54g |
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| Protein | 2.53g | 4.55g |
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| Fats | 0.1g | 0.4g |
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| Carbs | 9.18g | 5.54g |
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| Calories | 47kcal | 34kcal |
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| Calcium | 44mg | 32mg |
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| Iron | 0.98mg | 1.31mg |
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| Magnesium | 42mg | 34mg |
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| Phosphorus | 57mg | 101mg |
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| Potassium | 290mg | 370mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 0.36mg | 0.83mg |
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| Copper | 0.047mg | 0.32mg |
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| Manganese | 0.201mg | 0.51mg |
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| Selenium | 1.5µg |
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| Vitamin A | 450IU | 3617IU |
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| Vitamin A RAE | 23µg | 181µg |
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| Vitamin C | 16.2mg | 26.6mg |
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| Vitamin B1 | 0.085mg | 0.02mg |
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| Vitamin B2 | 0.099mg | 0.21mg |
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| Vitamin B3 | 0.63mg | 4.98mg |
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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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| 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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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.009g |
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| Polyunsaturated fat | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
15%
38%
Minerals Daily Need Coverage Score
19%
35%
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 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.