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Bitter melon vs. Wakame — In-Depth Nutrition Comparison

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Differences between bitter melon and wakame

  • Bitter melon has more vitamin C, vitamin B6, vitamin A, potassium, vitamin B2, and vitamin B1, while wakame has more manganese, folate, and vitamin B5.
  • Bitter melon's daily need coverage for vitamin C is 94% higher.
  • Wakame contains 402 times less vitamin B6 than bitter melon. Bitter melon contains 0.803mg of vitamin B6, while wakame contains 0.002mg.
  • The amount of sodium in bitter melon is lower.

The food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Seaweed, wakame, raw.

Infographic

Bitter melon vs Wakame 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.
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%
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1116%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +25.9%
Contains more CalciumCalcium +78.6%
Contains more CopperCopper +41.3%
Contains more ZincZinc +26.7%
Contains more ManganeseManganese +161.2%
~equal in Iron ~2.18mg

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%
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +2833.3%
Contains more Vitamin AVitamin A +383.3%
Contains more Vitamin B1Vitamin B1 +201.7%
Contains more Vitamin B2Vitamin B2 +57.4%
Contains more Vitamin B6Vitamin B6 +40050%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more Vitamin B5Vitamin B5 +1006.3%
Contains more FolateFolate +53.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bitter melon Wakame DV% diff.
Vitamin C 88mg 3mg 94%
Vitamin B6 0.803mg 0.002mg 62%
Manganese 0.536mg 1.4mg 38%
Sodium 11mg 872mg 37%
Folate 128µg 196µg 17%
Potassium 608mg 50mg 16%
Vitamin B5 0.063mg 0.697mg 13%
Vitamin B2 0.362mg 0.23mg 10%
Vitamin B1 0.181mg 0.06mg 10%
Copper 0.201mg 0.284mg 9%
Vitamin A 87µg 18µg 8%
Calcium 84mg 150mg 7%
Vitamin E 1mg 7%
Magnesium 85mg 107mg 5%
Protein 5.3g 3.03g 5%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Phosphorus 99mg 80mg 3%
Vitamin B3 1.11mg 1.6mg 3%
Iron 2.04mg 2.18mg 2%
Fiber 0.5g 2%
Carbs 3.29g 9.14g 2%
Saturated fat 0.13g 1%
Polyunsaturated fat 0.218g 1%
Calories 30kcal 45kcal 1%
Zinc 0.3mg 0.38mg 1%
Fats 0.69g 0.64g 0%
Net carbs 3.29g 8.64g N/A
Sugar 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

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
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +74.9%
Contains more WaterWater +11.6%
Contains more CarbsCarbs +177.8%
Contains more OtherOther +389.8%
~equal in Fats ~0.64g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.