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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 vitamin A, copper, vitamin B3, manganese, vitamin C, phosphorus, iron, potassium, vitamin B2, and magnesium.
  • Fiddlehead ferns cover your daily need for vitamin A, 72% more than winter melon.
  • Fiddlehead ferns contain 62 times more potassium than winter melon. Fiddlehead ferns contain 370mg of potassium, while winter melon contains 6mg.

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

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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.
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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +68.4%
Contains more PotassiumPotassium +6066.7%
Contains more IronIron +227.5%
Contains more CopperCopper +1291.3%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +431.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +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.
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +104.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +1145%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Winter melon DV% diff.
Copper 0.32mg 0.023mg 33%
Vitamin B3 4.98mg 0.4mg 29%
Vitamin A 181µg 0µg 20%
Manganese 0.51mg 0.058mg 20%
Vitamin C 26.6mg 13mg 15%
Fiber 2.9g 12%
Phosphorus 101mg 19mg 12%
Iron 1.31mg 0.4mg 11%
Potassium 370mg 6mg 11%
Vitamin B2 0.21mg 0.11mg 8%
Protein 4.55g 0.4g 8%
Magnesium 34mg 10mg 6%
Sodium 1mg 111mg 5%
Vitamin B5 0.133mg 3%
Vitamin B6 0.035mg 3%
Zinc 0.83mg 0.61mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Folate 5µg 1%
Polyunsaturated fat 0.087g 1%
Calories 34kcal 13kcal 1%
Calcium 32mg 19mg 1%
Carbs 5.54g 3g 1%
Fats 0.4g 0.2g 0%
Net carbs 5.54g 0.1g 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%

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 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1037.5%
Contains more FatsFats +100%
Contains more CarbsCarbs +84.7%
Contains more OtherOther +176.7%
~equal in Water ~96.1g

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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.