Bitter melon vs. Yam — In-Depth Nutrition Comparison
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The main differences between Bitter melon and Yam
- Yam contains less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Vitamin A, Manganese, Vitamin B1, and Phosphorus than Bitter melon.
- Daily need coverage for Vitamin C from Bitter melon is 84% higher.
- Yam has 15 times less Vitamin A than Bitter melon. Bitter melon has 87µg of Vitamin A, while Yam has 6µg.
Food types used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Yam, cooked, boiled, drained, or baked, without salt.
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.
| Contains more MagnesiumMagnesium | +372.2% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +292.3% |
| Contains more CopperCopper | +32.2% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +102% |
| Contains more ManganeseManganese | +44.5% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +10.2% |
| Contains less SodiumSodium | -27.3% |
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.
| Contains more Vitamin CVitamin C | +627.3% |
| Contains more Vitamin AVitamin A | +1321.3% |
| Contains more Vitamin B1Vitamin B1 | +90.5% |
| Contains more Vitamin B2Vitamin B2 | +1192.9% |
| Contains more Vitamin B3Vitamin B3 | +101.1% |
| Contains more Vitamin B6Vitamin B6 | +252.2% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin B5Vitamin B5 | +393.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +255.7% |
| Contains more FatsFats | +392.9% |
| Contains more WaterWater | +27.3% |
| Contains more OtherOther | +93.4% |
| Contains more CarbsCarbs | +735.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 30kcal | 116kcal |
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| Protein | 5.3g | 1.49g |
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| Fats | 0.69g | 0.14g |
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| Vitamin C | 88mg | 12.1mg |
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| Net carbs | 3.29g | 23.58g |
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| Carbs | 3.29g | 27.48g |
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| Magnesium | 85mg | 18mg |
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| Calcium | 84mg | 14mg |
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| Potassium | 608mg | 670mg |
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| Iron | 2.04mg | 0.52mg |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Copper | 0.201mg | 0.152mg |
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| Zinc | 0.3mg | 0.2mg |
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| Phosphorus | 99mg | 49mg |
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| Sodium | 11mg | 8mg |
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| Vitamin A | 1734IU | 122IU |
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| Vitamin A | 87µg | 6µg |
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| Vitamin E | 0.34mg |
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| Manganese | 0.536mg | 0.371mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin B1 | 0.181mg | 0.095mg |
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| Vitamin B2 | 0.362mg | 0.028mg |
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| Vitamin B3 | 1.11mg | 0.552mg |
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| Vitamin B5 | 0.063mg | 0.311mg |
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| Vitamin B6 | 0.803mg | 0.228mg |
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| Vitamin K | 2.3µg |
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| Folate | 128µg | 16µg |
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| Choline | 16.2mg |
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| Saturated Fat | 0.029g |
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| Monounsaturated Fat | 0.005g |
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| Polyunsaturated fat | 0.06g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
64%
15%
Minerals Daily Need Coverage Score
41%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Bitter melon is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Bitter melon is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Bitter melon is lower in glycemic index (difference - 51)
Which food is cheaper?
Bitter melon is cheaper (difference - $0.2)
Which food is richer in minerals?
Bitter melon is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.