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Corn vs. Bitter melon — In-Depth Nutrition Comparison

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Significant differences between corn and bitter melon

  • Corn has more vitamin B5; however, bitter melon is richer in vitamin C, vitamin B6, vitamin A, folate, vitamin B2, iron, copper, manganese, and magnesium.
  • Bitter melon covers your daily vitamin C needs 92% more than corn.
  • Bitter melon has 13 times less vitamin B5 than corn. Corn has 0.792mg of vitamin B5, while bitter melon has 0.063mg.

Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Corn 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.
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 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 +106.7%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +226.9%
Contains more CalciumCalcium +2700%
Contains more PotassiumPotassium +178.9%
Contains more IronIron +353.3%
Contains more CopperCopper +310.2%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +221%
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.
Corn
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more Vitamin B5Vitamin B5 +1157.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin AVitamin A +569.2%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +535.1%
Contains more Vitamin B6Vitamin B6 +477.7%
Contains more FolateFolate +456.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Bitter melon DV% diff.
Vitamin C 5.5mg 88mg 92%
Vitamin B6 0.139mg 0.803mg 51%
Folate 23µg 128µg 26%
Vitamin B2 0.057mg 0.362mg 23%
Iron 0.45mg 2.04mg 20%
Copper 0.049mg 0.201mg 17%
Manganese 0.167mg 0.536mg 16%
Vitamin B5 0.792mg 0.063mg 15%
Magnesium 26mg 85mg 14%
Potassium 218mg 608mg 11%
Fiber 2.4g 10%
Vitamin A 13µg 87µg 8%
Calcium 3mg 84mg 8%
Vitamin B1 0.093mg 0.181mg 7%
Carbs 20.98g 3.29g 6%
Choline 29.1mg 5%
Vitamin B3 1.683mg 1.11mg 4%
Polyunsaturated fat 0.603g 4%
Protein 3.41g 5.3g 4%
Calories 96kcal 30kcal 3%
Phosphorus 77mg 99mg 3%
Starch 7.17g 3%
Zinc 0.62mg 0.3mg 3%
Selenium 0.2µg 0.9µg 1%
Saturated fat 0.197g 1%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.374g 1%
Fats 1.5g 0.69g 1%
Fructose 0.79g 1%
Net carbs 18.58g 3.29g N/A
Sugar 4.54g N/A
Sodium 1mg 11mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.141mg 0%
Methionine 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 FatsFats +117.4%
Contains more CarbsCarbs +537.7%
Contains more ProteinProtein +55.4%
Contains more WaterWater +21.6%
Contains more OtherOther +110%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.