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  6. Red leaf lettuce vs. Bitter melon

Red leaf lettuce vs. Bitter melon — In-Depth Nutrition Comparison

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How are red leaf lettuce and bitter melon different?

  • Red leaf lettuce is higher in vitamin A; however, bitter melon is richer in vitamin C, vitamin B6, folate, vitamin B2, copper, magnesium, manganese, potassium, and iron.
  • Daily need coverage for vitamin C for bitter melon is 94% higher.
  • Red leaf lettuce contains 4 times more vitamin A than bitter melon. While red leaf lettuce contains 375µg of vitamin A, bitter melon contains only 87µg.

Lettuce, red leaf, raw and Balsam-pear (bitter gourd), leafy tips, raw are the varieties used in this article.

Infographic

Red leaf lettuce vs Bitter melon infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +225.1%
Contains more IronIron +70%
Contains more CopperCopper +617.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +253.6%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +164%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 293% 0% 29% 0% 45% 84% 21% 3.8% 185% 0% 0% 96%
Contains more Vitamin AVitamin A +331%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2278.4%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B2Vitamin B2 +370.1%
Contains more Vitamin B3Vitamin B3 +245.8%
Contains more Vitamin B6Vitamin B6 +703%
Contains more FolateFolate +255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Bitter melon DV% diff.
Vitamin K 140.3µg 117%
Vitamin C 3.7mg 88mg 94%
Vitamin B6 0.1mg 0.803mg 54%
Vitamin A 375µg 87µg 32%
Folate 36µg 128µg 23%
Vitamin B2 0.077mg 0.362mg 22%
Copper 0.028mg 0.201mg 19%
Magnesium 12mg 85mg 17%
Manganese 0.203mg 0.536mg 14%
Potassium 187mg 608mg 12%
Iron 1.2mg 2.04mg 11%
Phosphorus 28mg 99mg 10%
Vitamin B1 0.064mg 0.181mg 10%
Protein 1.33g 5.3g 8%
Calcium 33mg 84mg 5%
Vitamin B3 0.321mg 1.11mg 5%
Fiber 0.9g 4%
Vitamin B5 0.144mg 0.063mg 2%
Choline 11.8mg 2%
Calories 16kcal 30kcal 1%
Fats 0.22g 0.69g 1%
Zinc 0.2mg 0.3mg 1%
Sodium 25mg 11mg 1%
Vitamin E 0.15mg 1%
Selenium 1.5µg 0.9µg 1%
Protein per 100 calories 8.3g 18g N/A
Calories per 10 g protein 120kcal 57kcal N/A
Weight per 100 calories 625g 333g N/A
Net carbs 1.36g 3.29g N/A
Carbs 2.26g 3.29g 0%
Sugar 0.48g N/A
Saturated fat 0.017g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.072g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 ProteinProtein +298.5%
Contains more FatsFats +213.6%
Contains more CarbsCarbs +45.6%
~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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.