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  6. Sweet onion vs. Bitter melon

Sweet onion vs. Bitter melon — In-Depth Nutrition Comparison

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What are the main differences between Sweet onion and Bitter melon?

  • Sweet onion has less Vitamin C, Vitamin B6, Vitamin B2, Folate, Iron, Manganese, Magnesium, Copper, Potassium, and Vitamin B1 than Bitter melon.
  • Bitter melon's daily need coverage for Vitamin C is 92% higher.

We used Onions, sweet, raw and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

Infographic

Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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 less SodiumSodium -27.3%
Contains more MagnesiumMagnesium +844.4%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +410.9%
Contains more IronIron +684.6%
Contains more CopperCopper +258.9%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +605.3%
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.
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1733.3%
Contains more Vitamin AVitamin A +173300%
Contains more Vitamin B1Vitamin B1 +341.5%
Contains more Vitamin B2Vitamin B2 +1710%
Contains more Vitamin B3Vitamin B3 +734.6%
Contains more Vitamin B6Vitamin B6 +517.7%
Contains more FolateFolate +456.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +129.5%
Contains more ProteinProtein +562.5%
Contains more FatsFats +762.5%
Contains more OtherOther +345.5%
~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.
Sweet onion Bitter melon
Lower in Sodium ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet onion Bitter melon Opinion
Calories 32kcal 30kcal Sweet onion
Protein 0.8g 5.3g Bitter melon
Fats 0.08g 0.69g Bitter melon
Vitamin C 4.8mg 88mg Bitter melon
Net carbs 6.65g 3.29g Sweet onion
Carbs 7.55g 3.29g Sweet onion
Magnesium 9mg 85mg Bitter melon
Calcium 20mg 84mg Bitter melon
Potassium 119mg 608mg Bitter melon
Iron 0.26mg 2.04mg Bitter melon
Sugar 5.02g Bitter melon
Fiber 0.9g Sweet onion
Copper 0.056mg 0.201mg Bitter melon
Zinc 0.13mg 0.3mg Bitter melon
Phosphorus 27mg 99mg Bitter melon
Sodium 8mg 11mg Sweet onion
Vitamin A 1IU 1734IU Bitter melon
Vitamin A 0µg 87µg Bitter melon
Vitamin E 0.02mg Sweet onion
Manganese 0.076mg 0.536mg Bitter melon
Selenium 0.5µg 0.9µg Bitter melon
Vitamin B1 0.041mg 0.181mg Bitter melon
Vitamin B2 0.02mg 0.362mg Bitter melon
Vitamin B3 0.133mg 1.11mg Bitter melon
Vitamin B5 0.098mg 0.063mg Sweet onion
Vitamin B6 0.13mg 0.803mg Bitter melon
Vitamin K 0.3µg Sweet onion
Folate 23µg 128µg Bitter melon
Choline 5.5mg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion 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
7%
Sweet onion
64%
Bitter melon
Minerals Daily Need Coverage Score
8%
Sweet onion
41%
Bitter melon

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Bitter melon
Bitter melon is relatively richer in minerals
Which food is richer in vitamins?
Bitter melon
Bitter melon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.