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Fiddlehead ferns vs. Bitter melon — In-Depth Nutrition Comparison

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What are the differences between Fiddlehead ferns and Bitter melon?

  • Fiddlehead ferns are higher in Vitamin B3, Copper, and Vitamin A, yet Bitter melon is higher in Vitamin C, Vitamin B1, Magnesium, Vitamin B2, Iron, Potassium, and Calcium.
  • Bitter melon's daily need coverage for Vitamin C is 68% more.
  • Fiddlehead ferns have 4 times more Vitamin B3 than Bitter melon. While Fiddlehead ferns have 4.98mg of Vitamin B3, Bitter melon has only 1.11mg.

We used Fiddlehead ferns, raw and Balsam-pear (bitter gourd), leafy tips, raw types in this article.

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Fiddlehead ferns vs Bitter melon 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 24% 9.6% 33% 49% 107% 23% 43% 0.13% 67% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more CopperCopper +59.2%
Contains more ZincZinc +176.7%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +55.7%
~equal in Phosphorus ~99mg
~equal in Manganese ~0.536mg

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 89% 217% 0% 0% 5% 48% 93% 0% 0% 0% 0% 0% 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 293% 104% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin B3Vitamin B3 +348.6%
Contains more Vitamin CVitamin C +230.8%
Contains more Vitamin B1Vitamin B1 +805%
Contains more Vitamin B2Vitamin B2 +72.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more CarbsCarbs +68.4%
Contains more ProteinProtein +16.5%
Contains more FatsFats +72.5%
Contains more OtherOther +77.1%
~equal in Water ~89.25g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fiddlehead ferns Bitter melon
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
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 Fiddlehead ferns Bitter melon Opinion
Calories 34kcal 30kcal Fiddlehead ferns
Protein 4.55g 5.3g Bitter melon
Fats 0.4g 0.69g Bitter melon
Vitamin C 26.6mg 88mg Bitter melon
Net carbs 5.54g 3.29g Fiddlehead ferns
Carbs 5.54g 3.29g Fiddlehead ferns
Magnesium 34mg 85mg Bitter melon
Calcium 32mg 84mg Bitter melon
Potassium 370mg 608mg Bitter melon
Iron 1.31mg 2.04mg Bitter melon
Copper 0.32mg 0.201mg Fiddlehead ferns
Zinc 0.83mg 0.3mg Fiddlehead ferns
Phosphorus 101mg 99mg Fiddlehead ferns
Sodium 1mg 11mg Fiddlehead ferns
Vitamin A 3617IU 1734IU Fiddlehead ferns
Vitamin A 181µg 87µg Fiddlehead ferns
Manganese 0.51mg 0.536mg Bitter melon
Selenium 0.9µg Bitter melon
Vitamin B1 0.02mg 0.181mg Bitter melon
Vitamin B2 0.21mg 0.362mg Bitter melon
Vitamin B3 4.98mg 1.11mg Fiddlehead ferns
Vitamin B5 0.063mg Bitter melon
Vitamin B6 0.803mg Bitter melon
Folate 128µg Bitter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Bitter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
35%
Fiddlehead ferns
64%
Bitter melon
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
41%
Bitter melon

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Bitter melon
Bitter melon is relatively richer in minerals
Which food is richer in vitamins?
Bitter melon
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?
?
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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.