Potatoes vs Balsam-pear (bitter gourd)
Nutrition comparison per 100 g serving
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Balsam-pear (bitter gourd) wins in 21 out of 29 nutrient categories
Potatoes: 5
vs
Balsam-pear (bitter gourd): 21
(3 ties)
Overview
| Nutrient | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Calories | 92 cal | 32 cal | |
| Protein | 2.1 g | 3.6 g | |
| Carbs | 21.1 g | 6.2 g | |
| Fat | 0.2 g | 0.2 g | |
| Fiber | 2.1 g | 1.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Choline, total | 14.4 MG | 21 MG | |
| Folate, total | 38 UG | 88 UG | |
| Niacin | 1.5 MG | 1.0 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.0 MG | 0.3 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 1 UG | 121 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.8 MG | |
| Vitamin C, total ascorbic acid | 12.6 MG | 55.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 1.5 MG | |
| Vitamin K (phylloquinone) | 2.7 UG | 163.1 UG |
Minerals
| Mineral | Potatoes | Balsam-pear (bitter gourd) | Winner |
|---|---|---|---|
| Calcium, Ca | 10 MG | 42 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 0.6 MG | 1.0 MG | |
| Magnesium, Mg | 27 MG | 94 MG | |
| Manganese, Mn | 0.2 MG | 0.5 MG | |
| Phosphorus, P | 75 MG | 77 MG | |
| Potassium, K | 544 MG | 602 MG | |
| Selenium, Se | 0.5 UG | 0.9 UG | |
| Sodium, Na | 7 MG | 249 MG | |
| Zinc, Zn | 0.4 MG | 0.3 MG |