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Bitter melon vs. Endive — In-Depth Nutrition Comparison

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A recap on the differences between bitter melon and endive

  • Bitter melon has more vitamin C, vitamin B6, vitamin B2, magnesium, iron, copper, phosphorus, and potassium; however, endive is higher in vitamin B5 and vitamin A.
  • Bitter melon covers your daily vitamin C needs 91% more than endive.
  • Endive contains 40 times less vitamin B6 than bitter melon. Bitter melon contains 0.803mg of vitamin B6, while endive contains 0.02mg.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Endive, raw.

Infographic

Bitter melon vs Endive 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%
Endive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +93.6%
Contains more IronIron +145.8%
Contains more CopperCopper +103%
Contains more PhosphorusPhosphorus +253.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +27.6%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +163.3%

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 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +1253.8%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +177.5%
Contains more Vitamin B6Vitamin B6 +3915%
Contains more Vitamin AVitamin A +24.1%
Contains more Vitamin B5Vitamin B5 +1328.6%
Contains more FolateFolate +10.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bitter melon Endive DV% diff.
Vitamin K 231µg 193%
Vitamin C 88mg 6.5mg 91%
Vitamin B6 0.803mg 0.02mg 60%
Vitamin B2 0.362mg 0.075mg 22%
Vitamin B5 0.063mg 0.9mg 17%
Magnesium 85mg 15mg 17%
Iron 2.04mg 0.83mg 15%
Fiber 3.1g 12%
Copper 0.201mg 0.099mg 11%
Phosphorus 99mg 28mg 10%
Potassium 608mg 314mg 9%
Protein 5.3g 1.25g 8%
Vitamin B1 0.181mg 0.08mg 8%
Manganese 0.536mg 0.42mg 5%
Folate 128µg 142µg 4%
Vitamin B3 1.11mg 0.4mg 4%
Zinc 0.3mg 0.79mg 4%
Calcium 84mg 52mg 3%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Vitamin A 87µg 108µg 2%
Polyunsaturated fat 0.087g 1%
Calories 30kcal 17kcal 1%
Selenium 0.9µg 0.2µg 1%
Fats 0.69g 0.2g 1%
Carbs 3.29g 3.35g 0%
Net carbs 3.29g 0.25g N/A
Sugar 0.25g N/A
Sodium 11mg 22mg 0%
Saturated fat 0.048g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +324%
Contains more FatsFats +245%
~equal in Carbs ~3.35g
~equal in Water ~93.79g
~equal in Other ~1.41g

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.