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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Edamame

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Edamame — In-Depth Nutrition Comparison

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The main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Edamame

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, and Vitamin A RAE, however, Edamame has more Folate, Manganese, Copper, Phosphorus, Zinc, and Vitamin B5.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 91% higher.
  • Edamame has 8 times less Vitamin B6 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Edamame infographic
Infographic link

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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
6
Edamame
Edamame
Contains more Calcium +33.3%
Contains more Magnesium +32.8%
Contains more Potassium +39.4%
Contains more Selenium +12.5%
Contains more Iron +11.3%
Contains more Phosphorus +70.7%
Contains less Sodium -45.5%
Contains more Zinc +356.7%
Contains more Copper +71.6%
Contains more Manganese +91%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +33.3%
Contains more Magnesium +32.8%
Contains more Potassium +39.4%
Contains more Selenium +12.5%
Contains more Iron +11.3%
Contains more Phosphorus +70.7%
Contains less Sodium -45.5%
Contains more Zinc +356.7%
Contains more Copper +71.6%
Contains more Manganese +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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
5
:
5
Edamame
Edamame
Contains more Vitamin A +481.9%
Contains more Vitamin C +1342.6%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B6 +703%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +527%
Contains more Folate +143%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +481.9%
Contains more Vitamin C +1342.6%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B6 +703%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +527%
Contains more Folate +143%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Edamame
Edamame
Contains more Water +22.6%
Contains more Other +21.5%
Contains more Protein +124.7%
Contains more Fats +653.6%
Contains more Carbs +170.8%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Edamame
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 Water +22.6%
Contains more Other +21.5%
Contains more Protein +124.7%
Contains more Fats +653.6%
Contains more Carbs +170.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Edamame
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Edamame Opinion
Net carbs 3.29g 3.71g Edamame
Protein 5.3g 11.91g Edamame
Fats 0.69g 5.2g Edamame
Carbs 3.29g 8.91g Edamame
Calories 30kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 5.2g Edamame
Calcium 84mg 63mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 2.27mg Edamame
Magnesium 85mg 64mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 169mg Edamame
Potassium 608mg 436mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 6mg Edamame
Zinc 0.3mg 1.37mg Edamame
Copper 0.201mg 0.345mg Edamame
Manganese 0.536mg 1.024mg Edamame
Selenium 0.9µg 0.8µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 298IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 15µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.68mg Edamame
Vitamin C 88mg 6.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.2mg Edamame
Vitamin B2 0.362mg 0.155mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.915mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.395mg Edamame
Vitamin B6 0.803mg 0.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 311µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.62g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g Edamame
Polyunsaturated fat 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
42%
Edamame
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Saturated Fat (difference - 0.62g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 gourd (Momordica charantia, bitter melon, balsam pear) - 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.