Fiddlehead ferns vs. Green bean raw — In-Depth Nutrition Comparison
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What are the differences between fiddlehead ferns and green bean raw?
- Fiddlehead ferns are higher in vitamin A, copper, vitamin B3, vitamin C, manganese, phosphorus, vitamin B2, and zinc, yet green bean raw is higher in vitamin B1.
- Fiddlehead ferns' daily need coverage for vitamin A is 59% more.
- Fiddlehead ferns have 7 times more vitamin B3 than green bean raw. While fiddlehead ferns have 4.98mg of vitamin B3, green bean raw has only 0.734mg.
We used Fiddlehead ferns, raw and Beans, snap, green, raw types in this article.
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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 more MagnesiumMagnesium | +36% |
| Contains more PotassiumPotassium | +75.4% |
| Contains more IronIron | +27.2% |
| Contains more CopperCopper | +363.8% |
| Contains more ZincZinc | +245.8% |
| Contains more PhosphorusPhosphorus | +165.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +136.1% |
| Contains more CalciumCalcium | +15.6% |
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.
| Contains more Vitamin CVitamin C | +118% |
| Contains more Vitamin AVitamin A | +417.1% |
| Contains more Vitamin B2Vitamin B2 | +101.9% |
| Contains more Vitamin B3Vitamin B3 | +578.5% |
| Contains more Vitamin B1Vitamin B1 | +310% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 43µg | 36% | |
| Copper | 0.32mg | 0.069mg | 28% |
| Vitamin B3 | 4.98mg | 0.734mg | 27% |
| Vitamin C | 26.6mg | 12.2mg | 16% |
| Vitamin A | 181µg | 35µg | 16% |
| Manganese | 0.51mg | 0.216mg | 13% |
| Fiber | 2.7g | 11% | |
| Vitamin B6 | 0.141mg | 11% | |
| Phosphorus | 101mg | 38mg | 9% |
| Vitamin B2 | 0.21mg | 0.104mg | 8% |
| Folate | 33µg | 8% | |
| Protein | 4.55g | 1.83g | 5% |
| Potassium | 370mg | 211mg | 5% |
| Zinc | 0.83mg | 0.24mg | 5% |
| Vitamin B1 | 0.02mg | 0.082mg | 5% |
| Vitamin B5 | 0.225mg | 5% | |
| Iron | 1.31mg | 1.03mg | 4% |
| Vitamin E | 0.41mg | 3% | |
| Choline | 15.3mg | 3% | |
| Magnesium | 34mg | 25mg | 2% |
| Fructose | 1.39g | 2% | |
| Calcium | 32mg | 37mg | 1% |
| Selenium | 0.6µg | 1% | |
| Polyunsaturated fat | 0.113g | 1% | |
| Calories | 34kcal | 31kcal | 0% |
| Protein per 100 calories | 13g | 5.9g | N/A |
| Calories per 10 g protein | 75kcal | 169kcal | N/A |
| Weight per 100 calories | 294g | 323g | N/A |
| Fats | 0.4g | 0.22g | 0% |
| Net carbs | 5.54g | 4.27g | N/A |
| Carbs | 5.54g | 6.97g | 0% |
| Sugar | 3.26g | N/A | |
| Starch | 0.88g | 0% | |
| Sodium | 1mg | 6mg | 0% |
| Saturated fat | 0.05g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.079mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.112mg | 0% | |
| Lysine | 0.088mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.067mg | 0% | |
| Valine | 0.09mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
Protein:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +148.6% |
| Contains more FatsFats | +81.8% |
| Contains more OtherOther | +25.8% |
| Contains more CarbsCarbs | +25.8% |
~equal in
Water
~90.32g