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

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

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

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

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

Infographic

Fiddlehead ferns vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Fiddlehead ferns
Fiddlehead ferns
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -90.9%
Contains more Zinc +176.7%
Contains more Copper +59.2%
Contains more Calcium +162.5%
Contains more Iron +55.7%
Contains more Magnesium +150%
Contains more Potassium +64.3%
Equal in Phosphorus - 99
Equal in Manganese - 0.536
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
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%
Contains less Sodium -90.9%
Contains more Zinc +176.7%
Contains more Copper +59.2%
Contains more Calcium +162.5%
Contains more Iron +55.7%
Contains more Magnesium +150%
Contains more Potassium +64.3%
Equal in Phosphorus - 99
Equal in Manganese - 0.536

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.
Fiddlehead ferns
Fiddlehead ferns
2
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +108.6%
Contains more Vitamin B3 +348.6%
Contains more Vitamin C +230.8%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +72.4%
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%
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%
Contains more Vitamin A +108.6%
Contains more Vitamin B3 +348.6%
Contains more Vitamin C +230.8%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +72.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +68.4%
Contains more Protein +16.5%
Contains more Fats +72.5%
Contains more Other +77.1%
Equal in Water - 89.25
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
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
Contains more Carbs +68.4%
Contains more Protein +16.5%
Contains more Fats +72.5%
Contains more Other +77.1%
Equal in Water - 89.25

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 gourd (Momordica charantia, bitter melon, balsam pear)
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 Fiddlehead ferns Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 5.54g 3.29g Fiddlehead ferns
Protein 4.55g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.4g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 5.54g 3.29g Fiddlehead ferns
Calories 34kcal 30kcal Fiddlehead ferns
Calcium 32mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 1.31mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 34mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 101mg 99mg Fiddlehead ferns
Potassium 370mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 1mg 11mg Fiddlehead ferns
Zinc 0.83mg 0.3mg Fiddlehead ferns
Copper 0.32mg 0.201mg Fiddlehead ferns
Manganese 0.51mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 3617IU 1734IU Fiddlehead ferns
Vitamin A RAE 181µg 87µg Fiddlehead ferns
Vitamin C 26.6mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.02mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.21mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 4.98mg 1.11mg 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
Fiddlehead ferns Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Fiddlehead ferns
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients
  2. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - 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.