Bitter Melon vs Spinach: Calories & Nutrition Showdown


Bitter melon vs Spinach
Nutrition Facts
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Bitter Melon vs Spinach 100g Compare
per 100g | Bitter melon | Spinach |
---|---|---|
Calories | 17 | 23 |
Carbohydrates | 3.7 g | 3.63 g |
Fat | 0.17 g | 0.39 g |
Dietary fiber | 2.8 g | 2.2 g |
Protein | 1 g | 2.86 g |
Calcium | 19 mg | 99 mg |
Iron | 0.43 mg | 2.71 mg |
Magnessium | 17 mg | 79 mg |
Potassium | 296 mg | 558 mg |
Sodium | 5 mg | 79 mg |
Zink | 0.8 mg | 0.53 mg |
Vitaminium A | 471 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.04 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.04 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.724 mg |
Vitaminium B5 | 0.212 mg | 0.065 mg |
Vitaminium B6 | 0.043 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 72 mg | 194 mg |
Vitaminium C | 84 mg | 28.1 mg |
Beta karoten | 185 mg | 5626 mg |
Exploring the Nutritional Battle: Bitter Melon vs. Spinach
When it comes to enriching our diet with vegetables, bitter melon and spinach stand out for their distinctive nutritional profiles and health benefits. While bitter melon, with its distinctive warty exterior, might not win any beauty contests, it's celebrated in traditional medicine for its ability to regulate blood sugar levels. On the other hand, spinach, with its vibrant green leaves, is often hailed as a superfood, packed with vitamins and minerals. But how do these two powerhouses really compare in terms of nutrition?
**A Closer Look at Calories and Macronutrients**
For those monitoring their calorie intake, both vegetables are low-calorie choices that can fit well into a variety of diets. Bitter melon contains slightly fewer calories, with 17 calories per 100 grams, compared to spinach's 23 calories for the same serving size. However, spinach takes the lead in protein content, offering 2.86 grams compared to bitter melon's 1 gram. This makes spinach a slightly better option for those looking to increase their protein intake from plant-based sources.
**Fiber: The Digestive Aid**
Fiber is crucial for maintaining a healthy digestive system, and both vegetables are excellent sources. Bitter melon provides 2.8 grams of fiber, while spinach provides a slightly lower amount of 2.2 grams. This high fiber content, coupled with low calories, makes both vegetables ideal for weight management and digestive health.
**Vitamins and Minerals: The Essentials**
When it comes to vitamins and minerals, both bitter melon and spinach are packed with nutrients. Spinach, however, shines brighter in this category. It boasts a high content of vitamin A (9377 IU), crucial for eye health, and vitamin K (482.9 µg), essential for blood clotting and bone health. Bitter melon is not far behind, especially with its impressive vitamin C content (84 mg), which supports the immune system and skin health.
Spinach also leads in the mineral category, with significantly higher amounts of calcium (99 mg), iron (2.71 mg), and magnesium (79 mg). These minerals are vital for maintaining healthy bones, blood, and overall body function. Bitter melon, however, provides a good amount of potassium (296 mg), beneficial for heart health and fluid balance.
**The Final Verdict**
Both bitter melon and spinach offer unique nutritional benefits and can be valuable additions to a healthy diet. Spinach might take the lead in terms of protein, vitamin A, and iron content, making it an excellent choice for those looking to boost their intake of these nutrients. Bitter melon, with its lower calorie count and high vitamin C content, is a great option for those focusing on weight management and immune health.
Incorporating both vegetables into your diet can provide a broad spectrum of nutrients and health benefits. Whether you prefer the slightly bitter taste of bitter melon or the mild, versatile flavor of spinach, both vegetables are nutritional powerhouses that can contribute to a balanced and healthy diet.
Ultimately, the choice between bitter melon and spinach may come down to personal preference and nutritional needs. But why choose? Enjoy the diverse flavors and health benefits of both these incredible vegetables in your meals.
Bitter melon 100g
17kcalCalories source
- 73% CARBS.
- 20% PROTEIN
- 8% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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