Almonds vs. Bitter melon — In-Depth Nutrition Comparison
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Summary of differences between almonds and bitter melon
- Almonds have more copper, manganese, vitamin B2, phosphorus, magnesium, zinc, and iron, while bitter melon has more vitamin C, vitamin B6, and folate.
- Bitter melon covers your daily need for vitamin C, 98% more than almonds.
- Almonds contain 10 times more zinc than bitter melon. While almonds contain 3.12mg of zinc, bitter melon contains only 0.3mg.
These are the specific foods used in this comparison Nuts, almonds and Balsam-pear (bitter gourd), leafy tips, raw.
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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 MagnesiumMagnesium | +217.6% |
| Contains more CalciumCalcium | +220.2% |
| Contains more PotassiumPotassium | +20.6% |
| Contains more IronIron | +81.9% |
| Contains more CopperCopper | +412.9% |
| Contains more ZincZinc | +940% |
| Contains more PhosphorusPhosphorus | +385.9% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +306.5% |
| Contains more SeleniumSelenium | +355.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +214.4% |
| Contains more Vitamin B3Vitamin B3 | +225.9% |
| Contains more Vitamin B5Vitamin B5 | +647.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +86600% |
| Contains more Vitamin B6Vitamin B6 | +486.1% |
| Contains more FolateFolate | +190.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more ProteinProtein | +299.1% |
| Contains more FatsFats | +7136.2% |
| Contains more CarbsCarbs | +555% |
| Contains more OtherOther | +101.4% |
| Contains more WaterWater | +1923.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 579kcal | 30kcal |
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| Protein | 21.15g | 5.3g |
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| Fats | 49.93g | 0.69g |
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| Vitamin C | 0mg | 88mg |
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| Net carbs | 9.05g | 3.29g |
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| Carbs | 21.55g | 3.29g |
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| Magnesium | 270mg | 85mg |
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| Calcium | 269mg | 84mg |
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| Potassium | 733mg | 608mg |
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| Iron | 3.71mg | 2.04mg |
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| Sugar | 4.35g |
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| Fiber | 12.5g |
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| Copper | 1.031mg | 0.201mg |
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| Zinc | 3.12mg | 0.3mg |
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| Starch | 0.72g |
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| Phosphorus | 481mg | 99mg |
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| Sodium | 1mg | 11mg |
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| Vitamin A | 2IU | 1734IU |
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| Vitamin A | 0µg | 87µg |
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| Vitamin E | 25.63mg |
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| Manganese | 2.179mg | 0.536mg |
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| Selenium | 4.1µg | 0.9µg |
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| Vitamin B1 | 0.205mg | 0.181mg |
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| Vitamin B2 | 1.138mg | 0.362mg |
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| Vitamin B3 | 3.618mg | 1.11mg |
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| Vitamin B5 | 0.471mg | 0.063mg |
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| Vitamin B6 | 0.137mg | 0.803mg |
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| Folate | 44µg | 128µg |
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| Trans Fat | 0.015g | 0g |
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| Choline | 52.1mg |
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| Saturated Fat | 3.802g |
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| Monounsaturated fat | 31.551g |
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| Polyunsaturated fat | 12.329g |
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| Tryptophan | 0.211mg |
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| Threonine | 0.601mg |
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| Isoleucine | 0.751mg |
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| Leucine | 1.473mg |
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| Lysine | 0.568mg |
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| Methionine | 0.157mg |
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| Phenylalanine | 1.132mg |
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| Valine | 0.855mg |
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| Histidine | 0.539mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
64%
Minerals Daily Need Coverage Score
142%
41%
Comparison summary
Which food is lower in Sugar?
Bitter melon is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Bitter melon is lower in Saturated Fat (difference - 3.802g)
Which food is lower in glycemic index?
Bitter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Bitter melon is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.