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 A, vitamin B3, and copper, 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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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 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% |
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 AVitamin A | +108% |
| 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% |
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:
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.
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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 | |
|
DV% diff. |
| Vitamin C | 26.6mg | 88mg | 68% |
| Vitamin B6 | 0.803mg | 62% | |
| Folate | 128µg | 32% | |
| Vitamin B3 | 4.98mg | 1.11mg | 24% |
| Vitamin B1 | 0.02mg | 0.181mg | 13% |
| Copper | 0.32mg | 0.201mg | 13% |
| Vitamin B2 | 0.21mg | 0.362mg | 12% |
| Magnesium | 34mg | 85mg | 12% |
| Vitamin A | 181µg | 87µg | 10% |
| Iron | 1.31mg | 2.04mg | 9% |
| Potassium | 370mg | 608mg | 7% |
| Zinc | 0.83mg | 0.3mg | 5% |
| Calcium | 32mg | 84mg | 5% |
| Protein | 4.55g | 5.3g | 2% |
| Selenium | 0.9µg | 2% | |
| Manganese | 0.51mg | 0.536mg | 1% |
| Carbs | 5.54g | 3.29g | 1% |
| Vitamin B5 | 0.063mg | 1% | |
| Calories | 34kcal | 30kcal | 0% |
| Fats | 0.4g | 0.69g | 0% |
| Net carbs | 5.54g | 3.29g | N/A |
| Phosphorus | 101mg | 99mg | 0% |
| Sodium | 1mg | 11mg | 0% |
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
23%
58%
Minerals Daily Need Coverage Score
35%
41%
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?
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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 ($)