Bitter melon vs. Fiddlehead ferns — In-Depth Nutrition Comparison
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What are the differences between Bitter melon and Fiddlehead ferns?
- Bitter melon is higher in Vitamin C, Vitamin B1, Magnesium, Vitamin B2, Iron, Potassium, and Calcium, yet Fiddlehead ferns are higher in Vitamin B3, Copper, and Vitamin A.
- Bitter melon's daily need coverage for Vitamin C is 68% more.
- Bitter melon has 9 times more Vitamin B1 than Fiddlehead ferns. While Bitter melon has 0.181mg of Vitamin B1, Fiddlehead ferns have only 0.02mg.
We used Balsam-pear (bitter gourd), leafy tips, raw and Fiddlehead ferns, 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 | +150% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +64.3% |
| Contains more IronIron | +55.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +59.2% |
| Contains more ZincZinc | +176.7% |
| Contains less SodiumSodium | -90.9% |
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 | +230.8% |
| Contains more Vitamin B1Vitamin B1 | +805% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +108.6% |
| Contains more Vitamin B3Vitamin B3 | +348.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
4.55 g
Fats:
0.4 g
Carbs:
5.54 g
Water:
88.68 g
Other:
0.83 g
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +72.5% |
| Contains more OtherOther | +77.1% |
| Contains more CarbsCarbs | +68.4% |
~equal in
Water
~88.68g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 30kcal | 34kcal |
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| Protein | 5.3g | 4.55g |
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| Fats | 0.69g | 0.4g |
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| Vitamin C | 88mg | 26.6mg |
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| Net carbs | 3.29g | 5.54g |
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| Carbs | 3.29g | 5.54g |
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| Magnesium | 85mg | 34mg |
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| Calcium | 84mg | 32mg |
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| Potassium | 608mg | 370mg |
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| Iron | 2.04mg | 1.31mg |
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| Copper | 0.201mg | 0.32mg |
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| Zinc | 0.3mg | 0.83mg |
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| Phosphorus | 99mg | 101mg |
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| Sodium | 11mg | 1mg |
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| Vitamin A | 1734IU | 3617IU |
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| Vitamin A | 87µg | 181µg |
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| Manganese | 0.536mg | 0.51mg |
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| Selenium | 0.9µg |
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| Vitamin B1 | 0.181mg | 0.02mg |
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| Vitamin B2 | 0.362mg | 0.21mg |
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| Vitamin B3 | 1.11mg | 4.98mg |
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| Vitamin B5 | 0.063mg |
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| Vitamin B6 | 0.803mg |
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| Folate | 128µg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
64%
35%
Minerals Daily Need Coverage Score
41%
35%
Comparison summary
Which food contains less Sodium?
Fiddlehead ferns contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Bitter melon is relatively richer in minerals
Which food is richer in vitamins?
Bitter melon is relatively richer in vitamins
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)