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% |
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% |
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
