Russet potato vs. Bitter melon — In-Depth Nutrition Comparison
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How are russet potatoes and bitter melon different?
- Bitter melon is higher than russet potatoes in vitamin C, vitamin B6, folate, vitamin B2, manganese, magnesium, iron, copper, vitamin A, and vitamin B1.
- Bitter melon covers your daily need for vitamin C 89% more than russet potatoes.
Potatoes, Russet, flesh, and skin, baked and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.
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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.
| Contains more ZincZinc | +16.7% |
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +10.5% |
| Contains more IronIron | +90.7% |
| Contains more CopperCopper | +87.9% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -21.4% |
| Contains more ManganeseManganese | +135.1% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B5Vitamin B5 | +503.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +960.2% |
| Contains more Vitamin AVitamin A | +8600% |
| Contains more Vitamin B1Vitamin B1 | +170.1% |
| Contains more Vitamin B2Vitamin B2 | +654.2% |
| Contains more Vitamin B6Vitamin B6 | +126.8% |
| Contains more FolateFolate | +392.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 8.3mg | 88mg | 89% |
| Vitamin B6 | 0.354mg | 0.803mg | 35% |
| Folate | 26µg | 128µg | 26% |
| Vitamin B2 | 0.048mg | 0.362mg | 24% |
| Magnesium | 30mg | 85mg | 13% |
| Manganese | 0.228mg | 0.536mg | 13% |
| Iron | 1.07mg | 2.04mg | 12% |
| Copper | 0.107mg | 0.201mg | 10% |
| Vitamin A | 1µg | 87µg | 10% |
| Vitamin B1 | 0.067mg | 0.181mg | 10% |
| Fiber | 2.3g | 9% | |
| Calcium | 18mg | 84mg | 7% |
| Starch | 17.45g | 7% | |
| Carbs | 21.44g | 3.29g | 6% |
| Vitamin B5 | 0.38mg | 0.063mg | 6% |
| Protein | 2.63g | 5.3g | 5% |
| Phosphorus | 71mg | 99mg | 4% |
| Calories | 97kcal | 30kcal | 3% |
| Choline | 15mg | 3% | |
| Potassium | 550mg | 608mg | 2% |
| Vitamin K | 2µg | 2% | |
| Fats | 0.13g | 0.69g | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Vitamin B3 | 1.348mg | 1.11mg | 1% |
| Protein per 100 calories | 2.7g | 18g | N/A |
| Calories per 10 g protein | 369kcal | 57kcal | N/A |
| Weight per 100 calories | 103g | 333g | N/A |
| Net carbs | 19.14g | 3.29g | N/A |
| Sugar | 1.08g | N/A | |
| Zinc | 0.35mg | 0.3mg | 0% |
| Sodium | 14mg | 11mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +551.7% |
| Contains more ProteinProtein | +101.5% |
| Contains more FatsFats | +430.8% |
| Contains more WaterWater | +19.9% |
