Bitter melon vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between bitter melon and potatoes?
- Potatoes have less vitamin C, vitamin B6, vitamin A, folate, vitamin B2, manganese, magnesium, iron, vitamin B1, and copper than bitter melon.
- Bitter melon's daily need coverage for vitamin C is 87% higher.
- Bitter melon has 173 times more vitamin A than potatoes. Bitter melon has 1734IU of vitamin A, while potatoes have 10IU.
We used Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, baked, flesh, and skin, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +203.6% |
| Contains more CalciumCalcium | +460% |
| Contains more PotassiumPotassium | +13.6% |
| Contains more IronIron | +88.9% |
| Contains more CopperCopper | +70.3% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more ManganeseManganese | +144.7% |
| Contains more SeleniumSelenium | +125% |
| Contains more ZincZinc | +20% |
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 CVitamin C | +816.7% |
| Contains more Vitamin AVitamin A | +8600% |
| Contains more Vitamin B1Vitamin B1 | +182.8% |
| Contains more Vitamin B2Vitamin B2 | +654.2% |
| Contains more Vitamin B6Vitamin B6 | +158.2% |
| Contains more FolateFolate | +357.1% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B5Vitamin B5 | +496.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 88mg | 9.6mg | 87% |
| Vitamin B6 | 0.803mg | 0.311mg | 38% |
| Folate | 128µg | 28µg | 25% |
| Vitamin B2 | 0.362mg | 0.048mg | 24% |
| Manganese | 0.536mg | 0.219mg | 14% |
| Magnesium | 85mg | 28mg | 14% |
| Iron | 2.04mg | 1.08mg | 12% |
| Vitamin B1 | 0.181mg | 0.064mg | 10% |
| Vitamin A | 87µg | 1µg | 10% |
| Fiber | 2.2g | 9% | |
| Copper | 0.201mg | 0.118mg | 9% |
| Calcium | 84mg | 15mg | 7% |
| Starch | 17.27g | 7% | |
| Carbs | 3.29g | 21.15g | 6% |
| Vitamin B5 | 0.063mg | 0.376mg | 6% |
| Protein | 5.3g | 2.5g | 6% |
| Phosphorus | 99mg | 70mg | 4% |
| Choline | 14.8mg | 3% | |
| Calories | 30kcal | 93kcal | 3% |
| Potassium | 608mg | 535mg | 2% |
| Vitamin B3 | 1.11mg | 1.41mg | 2% |
| Vitamin K | 2µg | 2% | |
| Selenium | 0.9µg | 0.4µg | 1% |
| Zinc | 0.3mg | 0.36mg | 1% |
| Fats | 0.69g | 0.13g | 1% |
| Net carbs | 3.29g | 18.95g | N/A |
| Sugar | 1.18g | N/A | |
| Sodium | 11mg | 10mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.057g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 0% | |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more ProteinProtein | +112% |
| Contains more FatsFats | +430.8% |
| Contains more WaterWater | +19.2% |
| Contains more CarbsCarbs | +542.9% |
~equal in
Other
~1.33g
