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  6. Red leaf lettuce vs. Bitter melon

Red leaf lettuce vs. Bitter melon — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Bitter melon different?

  • Red leaf lettuce is higher in Vitamin A, however, Bitter melon is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Magnesium, Manganese, Potassium, and Iron.
  • Daily need coverage for Vitamin C from Bitter melon is 94% higher.
  • Red leaf lettuce contains 4 times more Vitamin A than Bitter melon. While Red leaf lettuce contains 375µg of Vitamin A, Bitter melon contains only 87µg.

Lettuce, red leaf, raw and Balsam-pear (bitter gourd), leafy tips, raw are the varieties used in this article.

Infographic

Red leaf lettuce vs Bitter melon infographic
Infographic link

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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +225.1%
Contains more IronIron +70%
Contains more CopperCopper +617.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +253.6%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +164%

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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% 104% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin AVitamin A +332.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2278.4%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B2Vitamin B2 +370.1%
Contains more Vitamin B3Vitamin B3 +245.8%
Contains more Vitamin B6Vitamin B6 +703%
Contains more FolateFolate +255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +298.5%
Contains more FatsFats +213.6%
Contains more CarbsCarbs +45.6%
Contains more OtherOther +167.3%
~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.
Red leaf lettuce Bitter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Bitter melon Opinion
Calories 16kcal 30kcal Bitter melon
Protein 1.33g 5.3g Bitter melon
Fats 0.22g 0.69g Bitter melon
Vitamin C 3.7mg 88mg Bitter melon
Net carbs 1.36g 3.29g Bitter melon
Carbs 2.26g 3.29g Bitter melon
Magnesium 12mg 85mg Bitter melon
Calcium 33mg 84mg Bitter melon
Potassium 187mg 608mg Bitter melon
Iron 1.2mg 2.04mg Bitter melon
Sugar 0.48g Bitter melon
Fiber 0.9g Red leaf lettuce
Copper 0.028mg 0.201mg Bitter melon
Zinc 0.2mg 0.3mg Bitter melon
Phosphorus 28mg 99mg Bitter melon
Sodium 25mg 11mg Bitter melon
Vitamin A 7492IU 1734IU Red leaf lettuce
Vitamin A 375µg 87µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.203mg 0.536mg Bitter melon
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin B1 0.064mg 0.181mg Bitter melon
Vitamin B2 0.077mg 0.362mg Bitter melon
Vitamin B3 0.321mg 1.11mg Bitter melon
Vitamin B5 0.144mg 0.063mg Red leaf lettuce
Vitamin B6 0.1mg 0.803mg Bitter melon
Vitamin K 140.3µg Red leaf lettuce
Folate 36µg 128µg Bitter melon
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.017g Bitter melon
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Bitter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
71%
Red leaf lettuce
64%
Bitter melon
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
41%
Bitter melon

Comparison summary

Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bitter melon
Bitter melon is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Bitter melon
Bitter melon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 vitamins?
?
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.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.