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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Jícama (yam bean)

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

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What are the main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Jícama (yam bean)?

  • Jícama (yam bean) has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Iron, Magnesium, Copper, Potassium, and Vitamin B1 than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 82% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 20 times more Vitamin B6 than Jícama (yam bean). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.803mg of Vitamin B6, while Jícama (yam bean) has 0.04mg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Yambean (jicama), cooked, boiled, drained, without salt types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Jícama (yam bean) 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)
9
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Calcium +663.6%
Contains more Iron +257.9%
Contains more Magnesium +672.7%
Contains more Phosphorus +518.8%
Contains more Potassium +350.4%
Contains more Zinc +100%
Contains more Copper +337%
Contains more Manganese +840.4%
Contains more Selenium +28.6%
Contains less Sodium -63.6%
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%
Jícama (yam bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +663.6%
Contains more Iron +257.9%
Contains more Magnesium +672.7%
Contains more Phosphorus +518.8%
Contains more Potassium +350.4%
Contains more Zinc +100%
Contains more Copper +337%
Contains more Manganese +840.4%
Contains more Selenium +28.6%
Contains less Sodium -63.6%

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)
7
:
1
Jícama (yam bean)
Jícama (yam bean)
Contains more Vitamin A +9026.3%
Contains more Vitamin C +524.1%
Contains more Vitamin B1 +964.7%
Contains more Vitamin B2 +1192.9%
Contains more Vitamin B3 +484.2%
Contains more Vitamin B6 +1907.5%
Contains more Folate +1500%
Contains more Vitamin B5 +92.1%
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%
Jícama (yam bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +9026.3%
Contains more Vitamin C +524.1%
Contains more Vitamin B1 +964.7%
Contains more Vitamin B2 +1192.9%
Contains more Vitamin B3 +484.2%
Contains more Vitamin B6 +1907.5%
Contains more Folate +1500%
Contains more Vitamin B5 +92.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
3
:
2
Jícama (yam bean)
Jícama (yam bean)
Contains more Protein +636.1%
Contains more Fats +666.7%
Contains more Other +390%
Contains more Carbs +168.1%
Equal in Water - 90.07
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
Jícama (yam bean)
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +636.1%
Contains more Fats +666.7%
Contains more Other +390%
Contains more Carbs +168.1%
Equal in Water - 90.07

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) Jícama (yam bean)
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Jícama (yam bean) Opinion
Net carbs 3.29g 8.82g Jícama (yam bean)
Protein 5.3g 0.72g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.09g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 8.82g Jícama (yam bean)
Calories 30kcal 38kcal Jícama (yam bean)
Calcium 84mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.57mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 135mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 4mg Jícama (yam bean)
Zinc 0.3mg 0.15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.046mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.057mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 19IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 1µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 14.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.017mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.028mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.121mg Jícama (yam bean)
Vitamin B6 0.803mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 8µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Threonine 0.018mg Jícama (yam bean)
Isoleucine 0.016mg Jícama (yam bean)
Leucine 0.025mg Jícama (yam bean)
Lysine 0.026mg Jícama (yam bean)
Methionine 0.007mg Jícama (yam bean)
Phenylalanine 0.017mg Jícama (yam bean)
Valine 0.022mg Jícama (yam bean)
Histidine 0.019mg Jícama (yam bean)

Which food is preferable for your diet?

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

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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)
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
8%
Jícama (yam bean)

Comparison summary

Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in minerals
Which food is richer in vitamins?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/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.