Balsam-pear (bitter gourd) vs Potatoes
Nutrition comparison per 100 g serving
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Balsam-pear (bitter gourd) wins in 19 out of 29 nutrient categories
Balsam-pear (bitter gourd): 19
vs
Potatoes: 7
(3 ties)
Overview
| Nutrient | Balsam-pear (bitter gourd) | Potatoes | Winner |
|---|---|---|---|
| Calories | 32 cal | 242 cal | |
| Protein | 3.6 g | 3.2 g | |
| Carbs | 6.2 g | 34.0 g | |
| Fat | 0.2 g | 10.3 g | |
| Fiber | 1.9 g | 3.6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Balsam-pear (bitter gourd) | Potatoes | Winner |
|---|---|---|---|
| Choline, total | 21 MG | 0 MG | |
| Folate, total | 88 UG | 0 UG | |
| Niacin | 1.0 MG | 3.2 MG | |
| Pantothenic acid | 0.1 MG | 0.7 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 121 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 55.6 MG | 2.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 1.7 MG | |
| Vitamin K (phylloquinone) | 163.1 UG | 19.6 UG |
Minerals
| Mineral | Balsam-pear (bitter gourd) | Potatoes | Winner |
|---|---|---|---|
| Calcium, Ca | 42 MG | 10 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 1.0 MG | 0.7 MG | |
| Magnesium, Mg | 94 MG | 32 MG | |
| Manganese, Mn | 0.5 MG | 0.2 MG | |
| Phosphorus, P | 77 MG | 122 MG | |
| Potassium, K | 602 MG | 704 MG | |
| Selenium, Se | 0.9 UG | 0 UG | |
| Sodium, Na | 249 MG | 77 MG | |
| Zinc, Zn | 0.3 MG | 0.6 MG |