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Bitter melon vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between bitter melon and red potato

  • The amount of vitamin C, vitamin B6, folate, vitamin B2, iron, manganese, magnesium, vitamin A, vitamin B1, and calcium in bitter melon is higher than in red potato.
  • Bitter melon covers your daily vitamin C needs 84% more than red potato.
  • Red potato has 87 times less vitamin A than bitter melon. Bitter melon has 87µg of vitamin A, while red potato has 1µg.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, red, flesh and skin, baked.

Infographic

Bitter melon vs Red potato infographic
Infographic link

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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more MagnesiumMagnesium +203.6%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +11.6%
Contains more IronIron +191.4%
Contains more CopperCopper +15.5%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +209.8%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +33.3%
~equal in Sodium ~12mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +598.4%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin B1Vitamin B1 +151.4%
Contains more Vitamin B2Vitamin B2 +624%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more FolateFolate +374.1%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +441.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more ProteinProtein +130.4%
Contains more FatsFats +360%
Contains more WaterWater +16.4%
Contains more OtherOther +14%
Contains more CarbsCarbs +495.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter melon Red potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter melon Red potato DV% diff.
Vitamin C 88mg 12.6mg 84%
Vitamin B6 0.803mg 0.212mg 45%
Folate 128µg 27µg 25%
Vitamin B2 0.362mg 0.05mg 24%
Iron 2.04mg 0.7mg 17%
Manganese 0.536mg 0.173mg 16%
Magnesium 85mg 28mg 14%
Vitamin A 87µg 1µg 10%
Vitamin B1 0.181mg 0.072mg 9%
Calcium 84mg 9mg 8%
Fiber 1.8g 7%
Vitamin B5 0.063mg 0.341mg 6%
Starch 15.15g 6%
Protein 5.3g 2.3g 6%
Carbs 3.29g 19.59g 5%
Phosphorus 99mg 72mg 4%
Vitamin B3 1.11mg 1.595mg 3%
Choline 18.9mg 3%
Calories 30kcal 89kcal 3%
Copper 0.201mg 0.174mg 3%
Potassium 608mg 545mg 2%
Selenium 0.9µg 2%
Vitamin K 2.8µg 2%
Vitamin E 0.08mg 1%
Fats 0.69g 0.15g 1%
Fructose 0.44g 1%
Zinc 0.3mg 0.4mg 1%
Net carbs 3.29g 17.79g N/A
Sugar 1.43g N/A
Sodium 11mg 12mg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.002g 0%
Polyunsaturated fat 0.043g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter melon Red potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
58%
Bitter melon
16%
Red potato
Minerals Daily Need Coverage Score
41%
Bitter melon
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bitter melon
Bitter melon is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Bitter melon
Bitter melon is lower in glycemic index (difference - 89)
Which food is richer in minerals?
Bitter melon
Bitter melon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.