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  6. Bitter melon vs. Sweet onion

Bitter melon vs. Sweet onion — In-Depth Nutrition Comparison

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What are the main differences between Bitter melon and Sweet onion?

  • Sweet onion has less Vitamin C, Vitamin B6, Vitamin B2, Folate, Iron, Manganese, Magnesium, Copper, Potassium, and Vitamin B1 than Bitter melon.
  • Bitter melon's daily need coverage for Vitamin C is 92% higher.
  • Bitter melon has 18 times more Vitamin B2 than Sweet onion. Bitter melon has 0.362mg of Vitamin B2, while Sweet onion has 0.02mg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Onions, sweet, raw types in this comparison.

Infographic

Bitter melon vs Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +844.4%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +410.9%
Contains more IronIron +684.6%
Contains more CopperCopper +258.9%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +605.3%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -27.3%

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% 104% 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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +1733.3%
Contains more Vitamin AVitamin A +173300%
Contains more Vitamin B1Vitamin B1 +341.5%
Contains more Vitamin B2Vitamin B2 +1710%
Contains more Vitamin B3Vitamin B3 +734.6%
Contains more Vitamin B6Vitamin B6 +517.7%
Contains more FolateFolate +456.5%
Contains more Vitamin B5Vitamin B5 +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +562.5%
Contains more FatsFats +762.5%
Contains more OtherOther +345.5%
Contains more CarbsCarbs +129.5%
~equal in Water ~91.24g

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 Sweet onion
Lower in Sodium ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter melon Sweet onion Opinion
Calories 30kcal 32kcal Sweet onion
Protein 5.3g 0.8g Bitter melon
Fats 0.69g 0.08g Bitter melon
Vitamin C 88mg 4.8mg Bitter melon
Net carbs 3.29g 6.65g Sweet onion
Carbs 3.29g 7.55g Sweet onion
Magnesium 85mg 9mg Bitter melon
Calcium 84mg 20mg Bitter melon
Potassium 608mg 119mg Bitter melon
Iron 2.04mg 0.26mg Bitter melon
Sugar 5.02g Bitter melon
Fiber 0.9g Sweet onion
Copper 0.201mg 0.056mg Bitter melon
Zinc 0.3mg 0.13mg Bitter melon
Phosphorus 99mg 27mg Bitter melon
Sodium 11mg 8mg Sweet onion
Vitamin A 1734IU 1IU Bitter melon
Vitamin A 87µg 0µg Bitter melon
Vitamin E 0.02mg Sweet onion
Manganese 0.536mg 0.076mg Bitter melon
Selenium 0.9µg 0.5µg Bitter melon
Vitamin B1 0.181mg 0.041mg Bitter melon
Vitamin B2 0.362mg 0.02mg Bitter melon
Vitamin B3 1.11mg 0.133mg Bitter melon
Vitamin B5 0.063mg 0.098mg Sweet onion
Vitamin B6 0.803mg 0.13mg Bitter melon
Vitamin K 0.3µg Sweet onion
Folate 128µg 23µg Bitter melon
Choline 5.5mg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter melon Sweet onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
64%
Bitter melon
7%
Sweet onion
Minerals Daily Need Coverage Score
41%
Bitter melon
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Bitter melon
Bitter melon is relatively richer in minerals
Which food is richer in vitamins?
Bitter melon
Bitter melon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.