Bitter melon vs. Russet potato — In-Depth Nutrition Comparison
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How are bitter melon and russet potatoes different?
- Bitter melon is higher than russet potatoes in vitamin C, vitamin B6, vitamin A, folate, vitamin B2, manganese, magnesium, iron, copper, and vitamin B1.
- Bitter melon covers your daily need for vitamin C, 89% more than russet potatoes.
- Bitter melon contains 173 times more vitamin A than russet potatoes. Bitter melon contains 1734IU of vitamin A, while russet potatoes contain 10IU.
Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, Russet, flesh, and skin, baked types were used in this article.
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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 | +183.3% |
| Contains more CalciumCalcium | +366.7% |
| Contains more IronIron | +90.7% |
| Contains more CopperCopper | +87.9% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -21.4% |
| Contains more ManganeseManganese | +135.1% |
| Contains more SeleniumSelenium | +80% |
| Contains more ZincZinc | +16.7% |
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 | +960.2% |
| Contains more Vitamin AVitamin A | +8600% |
| Contains more Vitamin B1Vitamin B1 | +170.1% |
| Contains more Vitamin B2Vitamin B2 | +654.2% |
| Contains more Vitamin B6Vitamin B6 | +126.8% |
| Contains more FolateFolate | +392.3% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B5Vitamin B5 | +503.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 88mg | 8.3mg | 89% |
| Vitamin B6 | 0.803mg | 0.354mg | 35% |
| Folate | 128µg | 26µg | 26% |
| Vitamin B2 | 0.362mg | 0.048mg | 24% |
| Magnesium | 85mg | 30mg | 13% |
| Manganese | 0.536mg | 0.228mg | 13% |
| Iron | 2.04mg | 1.07mg | 12% |
| Copper | 0.201mg | 0.107mg | 10% |
| Vitamin B1 | 0.181mg | 0.067mg | 10% |
| Vitamin A | 87µg | 1µg | 10% |
| Fiber | 2.3g | 9% | |
| Calcium | 84mg | 18mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.063mg | 0.38mg | 6% |
| Carbs | 3.29g | 21.44g | 6% |
| Protein | 5.3g | 2.63g | 5% |
| Phosphorus | 99mg | 71mg | 4% |
| Choline | 15mg | 3% | |
| Calories | 30kcal | 97kcal | 3% |
| Potassium | 608mg | 550mg | 2% |
| Vitamin K | 2µg | 2% | |
| Selenium | 0.9µg | 0.5µg | 1% |
| Vitamin B3 | 1.11mg | 1.348mg | 1% |
| Fats | 0.69g | 0.13g | 1% |
| Net carbs | 3.29g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Zinc | 0.3mg | 0.35mg | 0% |
| Sodium | 11mg | 14mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +101.5% |
| Contains more FatsFats | +430.8% |
| Contains more WaterWater | +19.9% |
| Contains more CarbsCarbs | +551.7% |
~equal in
Other
~1.35g
