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Fiddlehead ferns vs. Wax gourd — In-Depth Nutrition Comparison

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How are fiddlehead ferns and wax gourd different?

  • Fiddlehead ferns have more copper, vitamin B3, vitamin A, manganese, vitamin C, vitamin B2, phosphorus, iron, potassium, and magnesium than wax gourd.
  • Daily need coverage for copper for fiddlehead ferns is 33% higher.

Fiddlehead ferns, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

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Fiddlehead ferns vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +7300%
Contains more IronIron +244.7%
Contains more CopperCopper +1354.5%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +494.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +810.7%

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.
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% 60% 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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin CVitamin C +153.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20900%
Contains more Vitamin B3Vitamin B3 +1196.9%
Contains more Vitamin B1Vitamin B1 +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +1037.5%
Contains more FatsFats +100%
Contains more CarbsCarbs +82.2%
Contains more OtherOther +176.7%
~equal in Water ~96.06g

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 Wax gourd
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Wax gourd DV% diff.
Copper 0.32mg 0.022mg 33%
Vitamin B3 4.98mg 0.384mg 29%
Manganese 0.51mg 0.056mg 20%
Vitamin A 181µg 0µg 20%
Vitamin C 26.6mg 10.5mg 18%
Vitamin B2 0.21mg 0.001mg 16%
Phosphorus 101mg 17mg 12%
Iron 1.31mg 0.38mg 12%
Potassium 370mg 5mg 11%
Protein 4.55g 0.4g 8%
Magnesium 34mg 10mg 6%
Sodium 1mg 107mg 5%
Fiber 1g 4%
Vitamin B5 0.121mg 2%
Vitamin B6 0.032mg 2%
Zinc 0.83mg 0.59mg 2%
Vitamin K 2.8µg 2%
Folate 4µg 1%
Choline 4.9mg 1%
Polyunsaturated fat 0.088g 1%
Calories 34kcal 14kcal 1%
Vitamin E 0.08mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Calcium 32mg 18mg 1%
Carbs 5.54g 3.04g 1%
Fats 0.4g 0.2g 0%
Net carbs 5.54g 2.04g N/A
Sugar 1.18g N/A
Selenium 0.2µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Wax gourd
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
23%
Fiddlehead ferns
6%
Wax gourd
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.