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Ancho peppers, dried
Ancho peppers, dried2
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 Ancho peppers, dried for less sodium and more iron.

Pick Bitter melon, cooked for more protein, more fiber, more potassium, more calcium, 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
    4.22 g
    4.42 gWIN
  • Carbohydrate
    18.3 g
    22.74 g
  • Fibermore is better
    7.69 g
    10.53 gWIN
  • Total sugarsless is better
    —
    10.26 g
  • Total fat
    2.92 g
    0.95 g
  • Saturated fatless is better
    0.29 g
    —
  • Sodiumless is better
    WIN15.3 mg
    1273.68 mg
  • Potassiummore is better
    858.01 mg
    1678.95 mgWIN
  • Calciummore is better
    21.71 mg
    47.37 mgWIN
  • Ironmore is better
    WIN3.89 mg
    2 mg
  • Magnesiummore is better
    40.21 mg
    84.21 mgWIN
  • Vitamin Cmore is better
    0.71 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.