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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Fiddlehead ferns

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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What are the differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Fiddlehead ferns?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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 RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 68% more.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 9 times more Vitamin B1 than Fiddlehead ferns. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
6
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Calcium +162.5%
Contains more Iron +55.7%
Contains more Magnesium +150%
Contains more Potassium +64.3%
Contains less Sodium -90.9%
Contains more Zinc +176.7%
Contains more Copper +59.2%
Equal in Phosphorus - 101
Equal in Manganese - 0.51
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +162.5%
Contains more Iron +55.7%
Contains more Magnesium +150%
Contains more Potassium +64.3%
Contains less Sodium -90.9%
Contains more Zinc +176.7%
Contains more Copper +59.2%
Equal in Phosphorus - 101
Equal in Manganese - 0.51

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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
6
:
2
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin C +230.8%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +72.4%
Contains more Vitamin A +108.6%
Contains more Vitamin B3 +348.6%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin C +230.8%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +72.4%
Contains more Vitamin A +108.6%
Contains more Vitamin B3 +348.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Fiddlehead ferns
Fiddlehead ferns
Contains more Protein +16.5%
Contains more Fats +72.5%
Contains more Other +77.1%
Contains more Carbs +68.4%
Equal in Water - 88.68
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Fiddlehead ferns
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 Protein +16.5%
Contains more Fats +72.5%
Contains more Other +77.1%
Contains more Carbs +68.4%
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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Fiddlehead ferns
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Fiddlehead ferns Opinion
Net carbs 3.29g 5.54g Fiddlehead ferns
Protein 5.3g 4.55g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 5.54g Fiddlehead ferns
Calories 30kcal 34kcal Fiddlehead ferns
Calcium 84mg 32mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.31mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 34mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 101mg Fiddlehead ferns
Potassium 608mg 370mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 1mg Fiddlehead ferns
Zinc 0.3mg 0.83mg Fiddlehead ferns
Copper 0.201mg 0.32mg Fiddlehead ferns
Manganese 0.536mg 0.51mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 3617IU Fiddlehead ferns
Vitamin A RAE 87µg 181µg Fiddlehead ferns
Vitamin C 88mg 26.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.02mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 4.98mg Fiddlehead ferns
Vitamin B5 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Fiddlehead ferns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Fiddlehead ferns
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Fiddlehead ferns
Fiddlehead ferns vs
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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
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
35%
Fiddlehead ferns

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in minerals
Which food is richer in vitamins?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in vitamins
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.