Potatoes vs Balsam-pear (bitter gourd)
Nutrition comparison per 100 g serving
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Potatoes wins in 14 out of 29 nutrient categories
Potatoes: 14
vs
Balsam-pear (bitter gourd): 11
(4 ties)
Overview
| Nutrient | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Calories | 86 cal | 19 cal | |
| Protein | 1.7 g | 0.8 g | |
| Carbs | 20.0 g | 4.3 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 2 g | 2 g | Tie |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Choline, total | 13.2 MG | 10.8 MG | |
| Folate, total | 9 UG | 51 UG | |
| Niacin | 1.3 MG | 0.3 MG | |
| Pantothenic acid | 0.5 MG | 0.2 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 6 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 7.4 MG | 33 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 2.2 UG | 4.8 UG |
Minerals
| Mineral | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Calcium, Ca | 8 MG | 9 MG | |
| Copper, Cu | 0.2 MG | 0.0 MG | |
| Iron, Fe | 0.3 MG | 0.4 MG | |
| Magnesium, Mg | 20 MG | 16 MG | |
| Manganese, Mn | 0.1 MG | 0.1 MG | |
| Phosphorus, P | 40 MG | 36 MG | |
| Potassium, K | 328 MG | 319 MG | |
| Selenium, Se | 0.3 UG | 0.2 UG | |
| Sodium, Na | 241 MG | 6 MG | |
| Zinc, Zn | 0.3 MG | 0.8 MG |