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 261µg of vitamin A, while bitter melon has 87µg.
We used Squash, winter, all varieties, cooked, baked, without salt and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.
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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% |
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
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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 |
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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
18%
58%
Minerals Daily Need Coverage Score
12%
41%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Bitter melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Bitter melon is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Bitter melon is lower in glycemic index (difference - 13)
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 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.