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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
21%
58%
Minerals Daily Need Coverage Score
27%
41%
Comparison summary
Which food is lower in Sugar?
Bitter melon is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Bitter melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bitter melon is lower in Saturated fat (difference - 0.026g)
Which food is richer in minerals?
Bitter melon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.