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Taro vs. Bitter melon — In-Depth Nutrition Comparison

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Significant differences between taro and bitter melon

  • The amount of vitamin C, vitamin B6, vitamin A, folate, vitamin B2, iron, magnesium, vitamin B1, and manganese in bitter melon is higher than in taro.
  • Bitter melon covers your daily vitamin C needs 93% more than taro.

Specific food types used in this comparison are Taro, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Taro 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.
Taro
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
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 MagnesiumMagnesium +157.6%
Contains more CalciumCalcium +95.3%
Contains more IronIron +270.9%
Contains more CopperCopper +16.9%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +17.9%
Contains more ManganeseManganese +39.9%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~608mg
~equal in Sodium ~11mg

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.
Taro
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +381%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1855.6%
Contains more Vitamin AVitamin A +2075%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +1348%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B6Vitamin B6 +183.7%
Contains more FolateFolate +481.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Bitter melon DV% diff.
Vitamin C 4.5mg 88mg 93%
Vitamin B6 0.283mg 0.803mg 40%
Folate 22µg 128µg 27%
Vitamin B2 0.025mg 0.362mg 26%
Iron 0.55mg 2.04mg 19%
Fiber 4.1g 16%
Vitamin E 2.38mg 16%
Magnesium 33mg 85mg 12%
Vitamin A 4µg 87µg 9%
Carbs 26.46g 3.29g 8%
Protein 1.5g 5.3g 8%
Vitamin B1 0.095mg 0.181mg 7%
Manganese 0.383mg 0.536mg 7%
Vitamin B5 0.303mg 0.063mg 5%
Calories 112kcal 30kcal 4%
Calcium 43mg 84mg 4%
Choline 17.3mg 3%
Copper 0.172mg 0.201mg 3%
Vitamin B3 0.6mg 1.11mg 3%
Phosphorus 84mg 99mg 2%
Zinc 0.23mg 0.3mg 1%
Polyunsaturated fat 0.083g 1%
Potassium 591mg 608mg 1%
Vitamin K 1µg 1%
Fats 0.2g 0.69g 1%
Net carbs 22.36g 3.29g N/A
Sugar 0.4g N/A
Sodium 11mg 11mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.016g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +704.3%
Contains more ProteinProtein +253.3%
Contains more FatsFats +245%
Contains more WaterWater +26.3%
Contains more OtherOther +22.5%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.