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Sun-dried tomato vs. Bitter melon — In-Depth Nutrition Comparison

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How are sun-dried tomato and bitter melon different?

  • Sun-dried tomato is richer in copper, potassium, vitamin B3, vitamin C, vitamin B5, and iron, while bitter melon is higher in vitamin B6, folate, and vitamin A.
  • Bitter melon covers your daily need for vitamin B6, 37% more than sun-dried tomato.
  • Sun-dried tomato contains 24 times more sodium than bitter melon. Sun-dried tomato contains 266mg of sodium, while bitter melon contains 11mg.

Tomatoes, sun-dried, packed in oil, drained and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.

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Sun-dried tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 PotassiumPotassium +157.4%
Contains more IronIron +31.4%
Contains more CopperCopper +135.3%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +40.4%
Contains more SeleniumSelenium +233.3%
Contains more CalciumCalcium +78.7%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +15%
~equal in Magnesium ~85mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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 CVitamin C +15.7%
Contains more Vitamin B3Vitamin B3 +227%
Contains more Vitamin B5Vitamin B5 +660.3%
Contains more Vitamin AVitamin A +35.9%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more FolateFolate +456.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.181mg
~equal in Vitamin B2 ~0.362mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Bitter melon DV% diff.
Vitamin B6 0.319mg 0.803mg 37%
Copper 0.473mg 0.201mg 30%
Potassium 1565mg 608mg 28%
Folate 23µg 128µg 26%
Fiber 5.8g 23%
Monounsaturated fat 8.663g 22%
Fats 14.08g 0.69g 21%
Vitamin B3 3.63mg 1.11mg 16%
Vitamin C 101.8mg 88mg 15%
Polyunsaturated fat 2.06g 14%
Sodium 266mg 11mg 11%
Saturated fat 1.893g 9%
Calories 213kcal 30kcal 9%
Vitamin B5 0.479mg 0.063mg 8%
Iron 2.68mg 2.04mg 8%
Carbs 23.33g 3.29g 7%
Phosphorus 139mg 99mg 6%
Selenium 3µg 0.9µg 4%
Calcium 47mg 84mg 4%
Zinc 0.78mg 0.3mg 4%
Vitamin A 64µg 87µg 3%
Manganese 0.466mg 0.536mg 3%
Vitamin B2 0.383mg 0.362mg 2%
Vitamin B1 0.193mg 0.181mg 1%
Magnesium 81mg 85mg 1%
Protein 5.06g 5.3g 0%
Net carbs 17.53g 3.29g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 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 +1940.6%
Contains more CarbsCarbs +609.1%
Contains more OtherOther +151.7%
Contains more WaterWater +65.8%
~equal in Protein ~5.3g

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.