Bitter melon vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between bitter melon and sweet potatoes
- Bitter melon has more vitamin C, vitamin B6, folate, vitamin B2, iron, magnesium, phosphorus, and vitamin B1; however, sweet potatoes are richer in vitamin A and vitamin B5.
- Sweet potatoes cover your daily vitamin A needs 350% more than bitter melon.
- Sweet potatoes have 21 times less folate than bitter melon. Bitter melon has 128µg of folate, while sweet potatoes have 6µg.
Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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 | +214.8% |
| Contains more CalciumCalcium | +121.1% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +195.7% |
| Contains more CopperCopper | +24.8% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -69.4% |
| Contains more SeleniumSelenium | +350% |
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 | +349% |
| Contains more Vitamin B1Vitamin B1 | +69.2% |
| Contains more Vitamin B2Vitamin B2 | +241.5% |
| Contains more Vitamin B6Vitamin B6 | +180.8% |
| Contains more FolateFolate | +2033.3% |
| Contains more Vitamin AVitamin A | +1004.6% |
| Contains more Vitamin B3Vitamin B3 | +34% |
| Contains more Vitamin B5Vitamin B5 | +1303.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 87µg | 961µg | 97% |
| Vitamin C | 88mg | 19.6mg | 76% |
| Vitamin B6 | 0.803mg | 0.286mg | 40% |
| Folate | 128µg | 6µg | 31% |
| Vitamin B2 | 0.362mg | 0.106mg | 20% |
| Iron | 2.04mg | 0.69mg | 17% |
| Vitamin B5 | 0.063mg | 0.884mg | 16% |
| Magnesium | 85mg | 27mg | 14% |
| Fiber | 3.3g | 13% | |
| Protein | 5.3g | 2.01g | 7% |
| Vitamin B1 | 0.181mg | 0.107mg | 6% |
| Carbs | 3.29g | 20.71g | 6% |
| Phosphorus | 99mg | 54mg | 6% |
| Vitamin E | 0.71mg | 5% | |
| Calcium | 84mg | 38mg | 5% |
| Copper | 0.201mg | 0.161mg | 4% |
| Potassium | 608mg | 475mg | 4% |
| Calories | 30kcal | 90kcal | 3% |
| Starch | 7.05g | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Manganese | 0.536mg | 0.497mg | 2% |
| Vitamin B3 | 1.11mg | 1.487mg | 2% |
| Choline | 13.1mg | 2% | |
| Sodium | 11mg | 36mg | 1% |
| Polyunsaturated fat | 0.092g | 1% | |
| Fats | 0.69g | 0.15g | 1% |
| Fructose | 0.5g | 1% | |
| Selenium | 0.9µg | 0.2µg | 1% |
| Net carbs | 3.29g | 17.41g | N/A |
| Sugar | 6.48g | N/A | |
| Zinc | 0.3mg | 0.32mg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +163.7% |
| Contains more FatsFats | +360% |
| Contains more WaterWater | +17.8% |
| Contains more CarbsCarbs | +529.5% |
~equal in
Other
~1.35g
