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Bitter melon vs. Edamame — In-Depth Nutrition Comparison

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The main differences between bitter melon and edamame

  • Bitter melon has more vitamin C, vitamin B6, vitamin A, and vitamin B2; however, edamame has more folate, manganese, copper, phosphorus, zinc, and vitamin B5.
  • Daily need coverage for vitamin C for bitter melon is 91% higher.
  • Edamame has 8 times less vitamin B6 than bitter melon. Bitter melon has 0.803mg of vitamin B6, while edamame has 0.1mg.

Food types used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Edamame, frozen, prepared.

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Bitter melon vs Edamame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +39.4%
Contains more SeleniumSelenium +12.5%
Contains more IronIron +11.3%
Contains more CopperCopper +71.6%
Contains more ZincZinc +356.7%
Contains more PhosphorusPhosphorus +70.7%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +91%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +1342.6%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +133.5%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B6Vitamin B6 +703%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B5Vitamin B5 +527%
Contains more FolateFolate +143%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bitter melon Edamame DV% diff.
Vitamin C 88mg 6.1mg 91%
Vitamin B6 0.803mg 0.1mg 54%
Folate 128µg 311µg 46%
Vitamin K 26.7µg 22%
Manganese 0.536mg 1.024mg 21%
Fiber 5.2g 21%
Copper 0.201mg 0.345mg 16%
Vitamin B2 0.362mg 0.155mg 16%
Polyunsaturated fat 2.156g 14%
Protein 5.3g 11.91g 13%
Choline 56.3mg 10%
Phosphorus 99mg 169mg 10%
Zinc 0.3mg 1.37mg 10%
Vitamin A 87µg 15µg 8%
Fats 0.69g 5.2g 7%
Vitamin B5 0.063mg 0.395mg 7%
Potassium 608mg 436mg 5%
Vitamin E 0.68mg 5%
Magnesium 85mg 64mg 5%
Calories 30kcal 121kcal 5%
Monounsaturated fat 1.282g 3%
Saturated fat 0.62g 3%
Iron 2.04mg 2.27mg 3%
Calcium 84mg 63mg 2%
Vitamin B1 0.181mg 0.2mg 2%
Carbs 3.29g 8.91g 2%
Vitamin B3 1.11mg 0.915mg 1%
Starch 1.51g 1%
Net carbs 3.29g 3.71g N/A
Sugar 2.18g N/A
Sodium 11mg 6mg 0%
Selenium 0.9µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +22.6%
Contains more OtherOther +21.5%
Contains more ProteinProtein +124.7%
Contains more FatsFats +653.6%
Contains more CarbsCarbs +170.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.