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Endive vs. Bitter melon — In-Depth Nutrition Comparison

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A recap on the differences between endive and bitter melon

  • Endive has more vitamin B5 and vitamin A; however, bitter melon is higher in vitamin C, vitamin B6, vitamin B2, magnesium, iron, copper, phosphorus, and potassium.
  • Bitter melon covers your daily vitamin C needs 91% more than endive.
  • Bitter melon contains 14 times less vitamin B5 than endive. Endive contains 0.9mg of vitamin B5, while bitter melon contains 0.063mg.

Food varieties used in this article are Endive, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Endive vs Bitter melon 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.
Endive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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%
Contains more ZincZinc +163.3%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +93.6%
Contains more IronIron +145.8%
Contains more CopperCopper +103%
Contains more PhosphorusPhosphorus +253.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +27.6%
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.
Endive
5
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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%
Contains more Vitamin AVitamin A +24.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1328.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1253.8%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +177.5%
Contains more Vitamin B6Vitamin B6 +3915%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~128µg

All nutrients comparison - raw data values

Nutrient Endive Bitter melon DV% diff.
Vitamin K 231µg 193%
Vitamin C 6.5mg 88mg 91%
Vitamin B6 0.02mg 0.803mg 60%
Vitamin B2 0.075mg 0.362mg 22%
Vitamin B5 0.9mg 0.063mg 17%
Magnesium 15mg 85mg 17%
Iron 0.83mg 2.04mg 15%
Fiber 3.1g 12%
Copper 0.099mg 0.201mg 11%
Phosphorus 28mg 99mg 10%
Potassium 314mg 608mg 9%
Protein 1.25g 5.3g 8%
Vitamin B1 0.08mg 0.181mg 8%
Manganese 0.42mg 0.536mg 5%
Folate 142µg 128µg 4%
Vitamin B3 0.4mg 1.11mg 4%
Zinc 0.79mg 0.3mg 4%
Calcium 52mg 84mg 3%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Vitamin A 108µg 87µg 2%
Polyunsaturated fat 0.087g 1%
Calories 17kcal 30kcal 1%
Selenium 0.2µg 0.9µg 1%
Fats 0.2g 0.69g 1%
Carbs 3.35g 3.29g 0%
Net carbs 0.25g 3.29g N/A
Sugar 0.25g N/A
Sodium 22mg 11mg 0%
Saturated fat 0.048g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more ProteinProtein +324%
Contains more FatsFats +245%
~equal in Carbs ~3.29g
~equal in Water ~89.25g
~equal in Other ~1.47g

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.