Winter squash vs. Bitter melon — In-Depth Nutrition Comparison
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What are the main differences between winter squash and bitter melon?
- Winter squash is richer in vitamin A, yet bitter melon is richer in vitamin C, vitamin B6, folate, vitamin B2, iron, magnesium, manganese, vitamin B1, and copper.
- Bitter melon's daily need coverage for vitamin C is 87% higher.
- Winter squash has 3 times more vitamin A than bitter melon. Winter squash has 5223IU of vitamin A, while bitter melon has 1734IU.
We used Squash, winter, all varieties, cooked, baked, without salt and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.
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.
| Contains less SodiumSodium | -90.9% |
| Contains more MagnesiumMagnesium | +553.8% |
| Contains more CalciumCalcium | +281.8% |
| Contains more PotassiumPotassium | +152.3% |
| Contains more IronIron | +363.6% |
| Contains more CopperCopper | +145.1% |
| Contains more ZincZinc | +36.4% |
| Contains more PhosphorusPhosphorus | +421.1% |
| Contains more ManganeseManganese | +186.6% |
| Contains more SeleniumSelenium | +125% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +271.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +816.7% |
| Contains more Vitamin B1Vitamin B1 | +1031.3% |
| Contains more Vitamin B2Vitamin B2 | +440.3% |
| Contains more Vitamin B3Vitamin B3 | +124.2% |
| Contains more Vitamin B6Vitamin B6 | +398.8% |
| Contains more FolateFolate | +540% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9.6mg | 88mg | 87% |
| Vitamin B6 | 0.161mg | 0.803mg | 49% |
| Folate | 20µg | 128µg | 27% |
| Vitamin B2 | 0.067mg | 0.362mg | 23% |
| Iron | 0.44mg | 2.04mg | 20% |
| Vitamin A | 261µg | 87µg | 19% |
| Magnesium | 13mg | 85mg | 17% |
| Manganese | 0.187mg | 0.536mg | 15% |
| Vitamin B1 | 0.016mg | 0.181mg | 14% |
| Copper | 0.082mg | 0.201mg | 13% |
| Potassium | 241mg | 608mg | 11% |
| Fiber | 2.8g | 11% | |
| Phosphorus | 19mg | 99mg | 11% |
| Protein | 0.89g | 5.3g | 9% |
| Calcium | 22mg | 84mg | 6% |
| Vitamin K | 4.4µg | 4% | |
| Vitamin B3 | 0.495mg | 1.11mg | 4% |
| Vitamin B5 | 0.234mg | 0.063mg | 3% |
| Choline | 10.6mg | 2% | |
| Carbs | 8.85g | 3.29g | 2% |
| Zinc | 0.22mg | 0.3mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Polyunsaturated fat | 0.147g | 1% | |
| Selenium | 0.4µg | 0.9µg | 1% |
| Fats | 0.35g | 0.69g | 1% |
| Calories | 37kcal | 30kcal | 0% |
| Net carbs | 6.05g | 3.29g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 11mg | 0% |
| Saturated fat | 0.072g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +169% |
| Contains more ProteinProtein | +495.5% |
| Contains more FatsFats | +97.1% |
| Contains more OtherOther | +110% |
~equal in
Water
~89.25g
