Hearts of palm vs. Bitter melon — In-Depth Nutrition Comparison
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Summary of differences between hearts of palm and bitter melon
- Hearts of palm have more manganese and iron, while bitter melon has more vitamin C, vitamin B6, vitamin A, vitamin B2, folate, vitamin B1, and potassium.
- Bitter melon covers your daily need for vitamin C, 89% more than hearts of palm.
- Hearts of palm contain 39 times more sodium than bitter melon. While hearts of palm contain 426mg of sodium, bitter melon contains only 11mg.
These are the specific foods used in this comparison Hearts of palm, canned and Balsam-pear (bitter gourd), leafy tips, raw.
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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 IronIron | +53.4% |
| Contains more ZincZinc | +283.3% |
| Contains more ManganeseManganese | +160.1% |
| Contains more MagnesiumMagnesium | +123.7% |
| Contains more CalciumCalcium | +44.8% |
| Contains more PotassiumPotassium | +243.5% |
| Contains more CopperCopper | +51.1% |
| Contains more PhosphorusPhosphorus | +52.3% |
| Contains less SodiumSodium | -97.4% |
| Contains more SeleniumSelenium | +28.6% |
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 B5Vitamin B5 | +100% |
| Contains more Vitamin CVitamin C | +1013.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1545.5% |
| Contains more Vitamin B2Vitamin B2 | +535.1% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B6Vitamin B6 | +3550% |
| Contains more FolateFolate | +228.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +40.4% |
| Contains more OtherOther | +38.8% |
| Contains more ProteinProtein | +110.3% |
| Contains more FatsFats | +11.3% |
~equal in
Water
~89.25g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 7.9mg | 88mg | 89% |
| Vitamin B6 | 0.022mg | 0.803mg | 60% |
| Manganese | 1.394mg | 0.536mg | 37% |
| Vitamin B2 | 0.057mg | 0.362mg | 23% |
| Folate | 39µg | 128µg | 22% |
| Sodium | 426mg | 11mg | 18% |
| Vitamin B1 | 0.011mg | 0.181mg | 14% |
| Iron | 3.13mg | 2.04mg | 14% |
| Potassium | 177mg | 608mg | 13% |
| Magnesium | 38mg | 85mg | 11% |
| Vitamin A | 0µg | 87µg | 10% |
| Fiber | 2.4g | 10% | |
| Zinc | 1.15mg | 0.3mg | 8% |
| Copper | 0.133mg | 0.201mg | 8% |
| Protein | 2.52g | 5.3g | 6% |
| Phosphorus | 65mg | 99mg | 5% |
| Vitamin B3 | 0.437mg | 1.11mg | 4% |
| Calcium | 58mg | 84mg | 3% |
| Vitamin B5 | 0.126mg | 0.063mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Calories | 28kcal | 30kcal | 0% |
| Fats | 0.62g | 0.69g | 0% |
| Carbs | 4.62g | 3.29g | 0% |
| Net carbs | 2.22g | 3.29g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
7%
58%
Minerals Daily Need Coverage Score
52%
41%
Comparison summary
Which food contains less Sodium?
Bitter melon contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Bitter melon is lower in Saturated fat (difference - 0.13g)
Which food is richer in vitamins?
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 Sugar?
?
The foods are relatively equal in Sugar ( 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.