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Water chestnuts vs. Bitter melon — In-Depth Nutrition Comparison

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Significant differences between water chestnuts and bitter melon

  • Water chestnuts have more copper and vitamin B5; however, bitter melon is richer in vitamin C, vitamin B6, vitamin A, folate, iron, magnesium, vitamin B2, and manganese.
  • Bitter melon covers your daily vitamin C needs 93% more than water chestnuts.
  • Bitter melon has 8 times less vitamin B5 than water chestnuts. Water chestnuts have 0.479mg of vitamin B5, while bitter melon has 0.063mg.

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

Infographic

Water chestnuts 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% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 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 CopperCopper +62.2%
Contains more ZincZinc +66.7%
Contains more MagnesiumMagnesium +286.4%
Contains more CalciumCalcium +663.6%
Contains more IronIron +3300%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +61.9%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~608mg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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 +660.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B6Vitamin B6 +144.8%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Bitter melon DV% diff.
Vitamin C 4mg 88mg 93%
Vitamin B6 0.328mg 0.803mg 37%
Folate 16µg 128µg 28%
Iron 0.06mg 2.04mg 25%
Magnesium 22mg 85mg 15%
Copper 0.326mg 0.201mg 14%
Vitamin B2 0.2mg 0.362mg 12%
Fiber 3g 12%
Vitamin A 0µg 87µg 10%
Manganese 0.331mg 0.536mg 9%
Protein 1.4g 5.3g 8%
Vitamin B5 0.479mg 0.063mg 8%
Vitamin E 1.2mg 8%
Choline 36.2mg 7%
Carbs 23.94g 3.29g 7%
Calcium 11mg 84mg 7%
Phosphorus 63mg 99mg 5%
Vitamin B1 0.14mg 0.181mg 3%
Calories 97kcal 30kcal 3%
Zinc 0.5mg 0.3mg 2%
Fats 0.1g 0.69g 1%
Vitamin B3 1mg 1.11mg 1%
Potassium 584mg 608mg 1%
Net carbs 20.94g 3.29g N/A
Sugar 4.8g N/A
Sodium 14mg 11mg 0%
Selenium 0.7µg 0.9µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.002g 0%
Polyunsaturated fat 0.043g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 +627.7%
Contains more ProteinProtein +278.6%
Contains more FatsFats +590%
Contains more WaterWater +21.5%
Contains more OtherOther +33.6%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.