Russet potato vs. Bitter melon — In-Depth Nutrition Comparison
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How are russet potatoes and bitter melon different?
- Bitter melon is higher than russet potatoes in vitamin C, vitamin B6, vitamin A, folate, vitamin B2, manganese, magnesium, iron, copper, and vitamin B1.
- Bitter melon covers your daily need for vitamin C, 89% more than russet potatoes.
Potatoes, Russet, flesh, and skin, baked and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.
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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 ZincZinc | +16.7% |
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +10.5% |
| Contains more IronIron | +90.7% |
| Contains more CopperCopper | +87.9% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -21.4% |
| Contains more ManganeseManganese | +135.1% |
| Contains more SeleniumSelenium | +80% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B5Vitamin B5 | +503.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +960.2% |
| Contains more Vitamin AVitamin A | +8600% |
| Contains more Vitamin B1Vitamin B1 | +170.1% |
| Contains more Vitamin B2Vitamin B2 | +654.2% |
| Contains more Vitamin B6Vitamin B6 | +126.8% |
| Contains more FolateFolate | +392.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 8.3mg | 88mg | 89% |
| Vitamin B6 | 0.354mg | 0.803mg | 35% |
| Folate | 26µg | 128µg | 26% |
| Vitamin B2 | 0.048mg | 0.362mg | 24% |
| Magnesium | 30mg | 85mg | 13% |
| Manganese | 0.228mg | 0.536mg | 13% |
| Iron | 1.07mg | 2.04mg | 12% |
| Copper | 0.107mg | 0.201mg | 10% |
| Vitamin B1 | 0.067mg | 0.181mg | 10% |
| Vitamin A | 1µg | 87µg | 10% |
| Fiber | 2.3g | 9% | |
| Calcium | 18mg | 84mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.38mg | 0.063mg | 6% |
| Carbs | 21.44g | 3.29g | 6% |
| Protein | 2.63g | 5.3g | 5% |
| Phosphorus | 71mg | 99mg | 4% |
| Choline | 15mg | 3% | |
| Calories | 97kcal | 30kcal | 3% |
| Potassium | 550mg | 608mg | 2% |
| Vitamin K | 2µg | 2% | |
| Selenium | 0.5µg | 0.9µg | 1% |
| Vitamin B3 | 1.348mg | 1.11mg | 1% |
| Fats | 0.13g | 0.69g | 1% |
| Net carbs | 19.14g | 3.29g | N/A |
| Sugar | 1.08g | N/A | |
| Zinc | 0.35mg | 0.3mg | 0% |
| Sodium | 14mg | 11mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +551.7% |
| Contains more ProteinProtein | +101.5% |
| Contains more FatsFats | +430.8% |
| Contains more WaterWater | +19.9% |
~equal in
Other
~1.47g
