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

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How are Fiddlehead ferns and Winter melon different?

  • Fiddlehead ferns are higher than Winter melon in Copper, Vitamin B3, Vitamin A RAE, Manganese, Vitamin C, Phosphorus, Iron, Potassium, Vitamin B2, and Magnesium.
  • Fiddlehead ferns covers your daily need of Copper 33% more than Winter melon.

Fiddlehead ferns, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Fiddlehead ferns vs Winter 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.
Contains more Calcium +68.4%
Contains more Iron +227.5%
Contains more Magnesium +240%
Contains more Phosphorus +431.6%
Contains more Potassium +6066.7%
Contains less Sodium -99.1%
Contains more Zinc +36.1%
Contains more Copper +1291.3%
Contains more Manganese +779.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +68.4%
Contains more Iron +227.5%
Contains more Magnesium +240%
Contains more Phosphorus +431.6%
Contains more Potassium +6066.7%
Contains less Sodium -99.1%
Contains more Zinc +36.1%
Contains more Copper +1291.3%
Contains more Manganese +779.3%

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 A +∞%
Contains more Vitamin C +104.6%
Contains more Vitamin B2 +90.9%
Contains more Vitamin B3 +1145%
Contains more Vitamin B1 +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +104.6%
Contains more Vitamin B2 +90.9%
Contains more Vitamin B3 +1145%
Contains more Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1037.5%
Contains more Fats +100%
Contains more Carbs +84.7%
Contains more Other +176.7%
Equal in Water - 96.1
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 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +1037.5%
Contains more Fats +100%
Contains more Carbs +84.7%
Contains more Other +176.7%
Equal in Water - 96.1

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 Winter melon
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
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 Winter melon Opinion
Net carbs 5.54g 0.1g Fiddlehead ferns
Protein 4.55g 0.4g Fiddlehead ferns
Fats 0.4g 0.2g Fiddlehead ferns
Carbs 5.54g 3g Fiddlehead ferns
Calories 34kcal 13kcal Fiddlehead ferns
Fiber 2.9g Winter melon
Calcium 32mg 19mg Fiddlehead ferns
Iron 1.31mg 0.4mg Fiddlehead ferns
Magnesium 34mg 10mg Fiddlehead ferns
Phosphorus 101mg 19mg Fiddlehead ferns
Potassium 370mg 6mg Fiddlehead ferns
Sodium 1mg 111mg Fiddlehead ferns
Zinc 0.83mg 0.61mg Fiddlehead ferns
Copper 0.32mg 0.023mg Fiddlehead ferns
Manganese 0.51mg 0.058mg Fiddlehead ferns
Selenium 0.2µg Winter melon
Vitamin A 3617IU 0IU Fiddlehead ferns
Vitamin A RAE 181µg 0µg Fiddlehead ferns
Vitamin C 26.6mg 13mg Fiddlehead ferns
Vitamin B1 0.02mg 0.04mg Winter melon
Vitamin B2 0.21mg 0.11mg Fiddlehead ferns
Vitamin B3 4.98mg 0.4mg Fiddlehead ferns
Vitamin B5 0.133mg Winter melon
Vitamin B6 0.035mg Winter melon
Folate 5µg Winter melon
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Fiddlehead ferns
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns Winter melon
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
9%
Winter melon
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
8%
Winter melon

Comparison summary

Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 110mg)
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 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 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.