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Bitter melon vs. Chicory — In-Depth Nutrition Comparison

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Summary of differences between bitter melon and chicory

  • The amount of vitamin C, vitamin B6, vitamin A, vitamin B2, folate, iron, manganese, magnesium, copper, and potassium in bitter melon is higher than in chicory.
  • Bitter melon covers your daily need for vitamin C, 95% more than chicory.
  • Bitter melon contains 60 times more vitamin A than chicory. While bitter melon contains 1734IU of vitamin A, chicory contains only 29IU.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Chicory, witloof, raw.

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Bitter melon vs Chicory 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 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +342.1%
Contains more PotassiumPotassium +188.2%
Contains more IronIron +750%
Contains more CopperCopper +294.1%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +280.8%
Contains more ManganeseManganese +436%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -81.8%

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 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 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 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +3042.9%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin B1Vitamin B1 +191.9%
Contains more Vitamin B2Vitamin B2 +1240.7%
Contains more Vitamin B3Vitamin B3 +593.8%
Contains more Vitamin B6Vitamin B6 +1811.9%
Contains more FolateFolate +245.9%
Contains more Vitamin B5Vitamin B5 +130.2%
~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 Bitter melon Chicory DV% diff.
Vitamin C 88mg 2.8mg 95%
Vitamin B6 0.803mg 0.042mg 59%
Vitamin B2 0.362mg 0.027mg 26%
Iron 2.04mg 0.24mg 23%
Folate 128µg 37µg 23%
Manganese 0.536mg 0.1mg 19%
Magnesium 85mg 10mg 18%
Copper 0.201mg 0.051mg 17%
Fiber 3.1g 12%
Potassium 608mg 211mg 12%
Phosphorus 99mg 26mg 10%
Vitamin A 87µg 1µg 10%
Vitamin B1 0.181mg 0.062mg 10%
Protein 5.3g 0.9g 9%
Calcium 84mg 19mg 7%
Vitamin B3 1.11mg 0.16mg 6%
Vitamin B5 0.063mg 0.145mg 2%
Calories 30kcal 17kcal 1%
Selenium 0.9µg 0.2µg 1%
Zinc 0.3mg 0.16mg 1%
Fats 0.69g 0.1g 1%
Carbs 3.29g 4g 0%
Net carbs 3.29g 0.9g N/A
Sodium 11mg 2mg 0%
Saturated fat 0.024g 0%
Monounsaturated fat 0.002g 0%
Polyunsaturated fat 0.044g 0%
Tryptophan 0.016mg 0%
Threonine 0.025mg 0%
Isoleucine 0.054mg 0%
Leucine 0.039mg 0%
Lysine 0.035mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.022mg 0%
Valine 0.041mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +488.9%
Contains more FatsFats +590%
Contains more OtherOther +206.3%
Contains more CarbsCarbs +21.6%
~equal in Water ~94.52g

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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. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.