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Turnip greens vs. Bitter melon — In-Depth Nutrition Comparison

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Differences between turnip greens and bitter melon

  • Turnip greens has more vitamin A, while bitter melon has more vitamin C, vitamin B6, vitamin B2, iron, magnesium, potassium, vitamin B1, phosphorus, and manganese.
  • Turnip greens's daily need coverage for vitamin A is 118% higher.

The food types used in this comparison are Turnip greens, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

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Turnip greens 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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
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 CalciumCalcium +63.1%
Contains more CopperCopper +25.9%
Contains more MagnesiumMagnesium +286.4%
Contains more PotassiumPotassium +199.5%
Contains more IronIron +155%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +241.4%
Contains less SodiumSodium -62.1%
Contains more ManganeseManganese +59.1%
~equal in Selenium ~0.9µg

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
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 +337.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +334.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +221.2%
Contains more Vitamin B1Vitamin B1 +302.2%
Contains more Vitamin B2Vitamin B2 +402.8%
Contains more Vitamin B3Vitamin B3 +170.1%
Contains more Vitamin B6Vitamin B6 +346.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~128µg

All nutrients comparison - raw data values

Nutrient Turnip greens Bitter melon DV% diff.
Vitamin K 367.6µg 306%
Vitamin C 27.4mg 88mg 67%
Vitamin B6 0.18mg 0.803mg 48%
Vitamin A 381µg 87µg 33%
Vitamin B2 0.072mg 0.362mg 22%
Iron 0.8mg 2.04mg 16%
Magnesium 22mg 85mg 15%
Fiber 3.5g 14%
Vitamin E 1.88mg 13%
Potassium 203mg 608mg 12%
Vitamin B1 0.045mg 0.181mg 11%
Phosphorus 29mg 99mg 10%
Manganese 0.337mg 0.536mg 9%
Protein 1.14g 5.3g 8%
Copper 0.253mg 0.201mg 6%
Calcium 137mg 84mg 5%
Vitamin B5 0.274mg 0.063mg 4%
Vitamin B3 0.411mg 1.11mg 4%
Folate 118µg 128µg 3%
Polyunsaturated fat 0.091g 1%
Calories 20kcal 30kcal 1%
Fats 0.23g 0.69g 1%
Sodium 29mg 11mg 1%
Zinc 0.14mg 0.3mg 1%
Carbs 4.36g 3.29g 0%
Net carbs 0.86g 3.29g N/A
Sugar 0.53g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.053g 0%
Choline 0.3mg 0%
Monounsaturated fat 0.015g 0%
Tryptophan 0.02mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0%
Methionine 0.026mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +32.5%
Contains more ProteinProtein +364.9%
Contains more FatsFats +200%
Contains more OtherOther +37.4%
~equal in Water ~89.25g

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.