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Acorn squash, cooked
Acorn squash, cooked2
VS
Bitter melon, cooked Leader
Bitter melon, cooked6

Bitter melon, cooked leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Bitter melon, cooked comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Acorn squash, cooked for less sodium and more calcium.

Pick Bitter melon, cooked for more protein, more fiber, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2 g
    4.42 gWIN
  • Carbohydrate
    26.04 g
    22.74 g
  • Fibermore is better
    7.86 g
    10.53 gWIN
  • Total sugarsless is better
    —
    10.26 g
  • Total fat
    0.25 g
    0.95 g
  • Saturated fatless is better
    0.05 g
    —
  • Sodiumless is better
    WIN7.14 mg
    1273.68 mg
  • Potassiummore is better
    780.36 mg
    1678.95 mgWIN
  • Calciummore is better
    WIN78.57 mg
    47.37 mg
  • Ironmore is better
    1.66 mg
    2 mgWIN
  • Magnesiummore is better
    76.79 mg
    84.21 mgWIN
  • Vitamin Cmore is better
    19.29 mg
    173.68 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Bitter melon, cooked · Foodatron