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Potato vs. Bitter melon — In-Depth Nutrition Comparison

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What are the main differences between potatoes and bitter melon?

  • Potatoes have less vitamin C, vitamin B6, vitamin A, folate, vitamin B2, manganese, magnesium, iron, vitamin B1, and copper than bitter melon.
  • Bitter melon's daily need coverage for vitamin C is 87% higher.

We used Potatoes, baked, flesh, and skin, without salt and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

Infographic

Potato 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.
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +20%
Contains more MagnesiumMagnesium +203.6%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +88.9%
Contains more CopperCopper +70.3%
Contains more PhosphorusPhosphorus +41.4%
Contains more ManganeseManganese +144.7%
Contains more SeleniumSelenium +125%
~equal in Sodium ~11mg

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.
Potato
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 +27%
Contains more Vitamin B5Vitamin B5 +496.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +816.7%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B2Vitamin B2 +654.2%
Contains more Vitamin B6Vitamin B6 +158.2%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Bitter melon DV% diff.
Vitamin C 9.6mg 88mg 87%
Vitamin B6 0.311mg 0.803mg 38%
Folate 28µg 128µg 25%
Vitamin B2 0.048mg 0.362mg 24%
Manganese 0.219mg 0.536mg 14%
Magnesium 28mg 85mg 14%
Iron 1.08mg 2.04mg 12%
Vitamin B1 0.064mg 0.181mg 10%
Vitamin A 1µg 87µg 10%
Fiber 2.2g 9%
Copper 0.118mg 0.201mg 9%
Calcium 15mg 84mg 7%
Starch 17.27g 7%
Carbs 21.15g 3.29g 6%
Vitamin B5 0.376mg 0.063mg 6%
Protein 2.5g 5.3g 6%
Phosphorus 70mg 99mg 4%
Choline 14.8mg 3%
Calories 93kcal 30kcal 3%
Potassium 535mg 608mg 2%
Vitamin B3 1.41mg 1.11mg 2%
Vitamin K 2µg 2%
Selenium 0.4µg 0.9µg 1%
Zinc 0.36mg 0.3mg 1%
Fats 0.13g 0.69g 1%
Net carbs 18.95g 3.29g N/A
Sugar 1.18g N/A
Sodium 10mg 11mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.034g 0%
Monounsaturated fat 0.003g 0%
Polyunsaturated fat 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 CarbsCarbs +542.9%
Contains more ProteinProtein +112%
Contains more FatsFats +430.8%
Contains more WaterWater +19.2%
Contains more OtherOther +10.5%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.