Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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 A for red leaf lettuce is 115% higher.

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% 125% 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% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin AVitamin A +331%
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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Bitter melon DV% diff.
Vitamin K 140.3µg 117%
Vitamin C 3.7mg 88mg 94%
Vitamin B6 0.1mg 0.803mg 54%
Vitamin A 375µg 87µg 32%
Folate 36µg 128µg 23%
Vitamin B2 0.077mg 0.362mg 22%
Copper 0.028mg 0.201mg 19%
Magnesium 12mg 85mg 17%
Manganese 0.203mg 0.536mg 14%
Potassium 187mg 608mg 12%
Iron 1.2mg 2.04mg 11%
Phosphorus 28mg 99mg 10%
Vitamin B1 0.064mg 0.181mg 10%
Protein 1.33g 5.3g 8%
Vitamin B3 0.321mg 1.11mg 5%
Calcium 33mg 84mg 5%
Fiber 0.9g 4%
Vitamin B5 0.144mg 0.063mg 2%
Choline 11.8mg 2%
Calories 16kcal 30kcal 1%
Selenium 1.5µg 0.9µg 1%
Vitamin E 0.15mg 1%
Sodium 25mg 11mg 1%
Zinc 0.2mg 0.3mg 1%
Fats 0.22g 0.69g 1%
Carbs 2.26g 3.29g 0%
Net carbs 1.36g 3.29g N/A
Sugar 0.48g N/A
Saturated fat 0.017g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.072g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

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

People also compare

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.