Bitter melon vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between bitter melon and pumpkins
- Bitter melon has more vitamin C, vitamin B6, folate, vitamin B2, manganese, iron, magnesium, vitamin B1, and copper; however, pumpkins are higher in vitamin A.
- Bitter melon covers your daily vitamin C needs 93% more than pumpkins.
- Pumpkins contain 18 times less vitamin B6 than bitter melon. Bitter melon contains 0.803mg of vitamin B6, while pumpkins contain 0.044mg.
Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Pumpkin, cooked, boiled, drained, without salt.
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 | +844.4% |
| Contains more CalciumCalcium | +460% |
| Contains more PotassiumPotassium | +164.3% |
| Contains more IronIron | +257.9% |
| Contains more CopperCopper | +120.9% |
| Contains more ZincZinc | +30.4% |
| Contains more PhosphorusPhosphorus | +230% |
| Contains more ManganeseManganese | +502.2% |
| Contains more SeleniumSelenium | +350% |
| Contains less SodiumSodium | -90.9% |
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 | +1772.3% |
| Contains more Vitamin B1Vitamin B1 | +483.9% |
| Contains more Vitamin B2Vitamin B2 | +364.1% |
| Contains more Vitamin B3Vitamin B3 | +168.8% |
| Contains more Vitamin B6Vitamin B6 | +1725% |
| Contains more FolateFolate | +1322.2% |
| Contains more Vitamin AVitamin A | +231% |
| Contains more Vitamin B5Vitamin B5 | +219% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 88mg | 4.7mg | 93% |
| Vitamin B6 | 0.803mg | 0.044mg | 58% |
| Folate | 128µg | 9µg | 30% |
| Vitamin A | 87µg | 288µg | 22% |
| Vitamin B2 | 0.362mg | 0.078mg | 22% |
| Manganese | 0.536mg | 0.089mg | 19% |
| Magnesium | 85mg | 9mg | 18% |
| Iron | 2.04mg | 0.57mg | 18% |
| Vitamin B1 | 0.181mg | 0.031mg | 13% |
| Copper | 0.201mg | 0.091mg | 12% |
| Potassium | 608mg | 230mg | 11% |
| Phosphorus | 99mg | 30mg | 10% |
| Protein | 5.3g | 0.72g | 9% |
| Calcium | 84mg | 15mg | 7% |
| Vitamin E | 0.8mg | 5% | |
| Fiber | 1.1g | 4% | |
| Vitamin B3 | 1.11mg | 0.413mg | 4% |
| Vitamin B5 | 0.063mg | 0.201mg | 3% |
| Vitamin K | 0.8µg | 1% | |
| Choline | 6.2mg | 1% | |
| Calories | 30kcal | 20kcal | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Zinc | 0.3mg | 0.23mg | 1% |
| Carbs | 3.29g | 4.9g | 1% |
| Fats | 0.69g | 0.07g | 1% |
| Net carbs | 3.29g | 3.8g | N/A |
| Sugar | 2.08g | N/A | |
| Sodium | 11mg | 1mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.009g | 0% | |
| Polyunsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 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:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more ProteinProtein | +636.1% |
| Contains more FatsFats | +885.7% |
| Contains more OtherOther | +137.1% |
| Contains more CarbsCarbs | +48.9% |
~equal in
Water
~93.69g
