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Bitter melon vs. Poblano — In-Depth Nutrition Comparison

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Significant differences between bitter melon and poblano

  • Bitter melon has more vitamin C; however, poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, potassium, vitamin B5, copper, vitamin B3, and manganese.
  • Poblano covers your daily vitamin A needs 374% more than bitter melon.
  • Poblano has 44 times less vitamin C than bitter melon. Bitter melon has 88mg of vitamin C, while poblano has 2mg.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Peppers, ancho, dried.

Infographic

Bitter melon vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more CalciumCalcium +37.7%
Contains less SodiumSodium -74.4%
Contains more MagnesiumMagnesium +32.9%
Contains more PotassiumPotassium +296.5%
Contains more IronIron +435.8%
Contains more CopperCopper +152.7%
Contains more ZincZinc +373.3%
Contains more PhosphorusPhosphorus +103%
Contains more ManganeseManganese +138.6%
Contains more SeleniumSelenium +222.2%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +4300%
Contains more FolateFolate +85.5%
Contains more Vitamin AVitamin A +1074.7%
Contains more Vitamin B2Vitamin B2 +522.9%
Contains more Vitamin B3Vitamin B3 +476.8%
Contains more Vitamin B5Vitamin B5 +3063.5%
Contains more Vitamin B6Vitamin B6 +340.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.179mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bitter melon Poblano DV% diff.
Vitamin B6 0.803mg 3.535mg 210%
Vitamin B2 0.362mg 2.255mg 146%
Iron 2.04mg 10.93mg 111%
Vitamin A 87µg 1022µg 104%
Vitamin C 88mg 2mg 96%
Fiber 21.6g 86%
Potassium 608mg 2411mg 53%
Vitamin B5 0.063mg 1.993mg 39%
Copper 0.201mg 0.508mg 34%
Vitamin B3 1.11mg 6.403mg 33%
Manganese 0.536mg 1.279mg 32%
Polyunsaturated fat 4.511g 30%
Carbs 3.29g 51.42g 16%
Phosphorus 99mg 201mg 15%
Folate 128µg 69µg 15%
Protein 5.3g 11.86g 13%
Calories 30kcal 281kcal 13%
Fats 0.69g 8.2g 12%
Zinc 0.3mg 1.42mg 10%
Magnesium 85mg 113mg 7%
Selenium 0.9µg 2.9µg 4%
Saturated fat 0.82g 4%
Calcium 84mg 61mg 2%
Sodium 11mg 43mg 1%
Monounsaturated fat 0.492g 1%
Net carbs 3.29g 29.82g N/A
Vitamin B1 0.181mg 0.179mg 0%
Tryptophan 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0%
Methionine 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +294.4%
Contains more ProteinProtein +123.8%
Contains more FatsFats +1088.4%
Contains more CarbsCarbs +1462.9%
Contains more OtherOther +300.7%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.