Bitter melon vs. Yam — In-Depth Nutrition Comparison
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The main differences between bitter melon and yam
- Bitter melon has more vitamin C, vitamin B6, folate, vitamin B2, iron, magnesium, protein, vitamin A, and manganese; however, yam has more carbs.
- Daily need coverage for vitamin C for 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +627.3% |
| Contains more Vitamin AVitamin A | +1350% |
| 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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +393.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 88mg | 12.1mg | 84% |
| Vitamin B6 | 0.803mg | 0.228mg | 44% |
| Folate | 128µg | 16µg | 28% |
| Vitamin B2 | 0.362mg | 0.028mg | 26% |
| Iron | 2.04mg | 0.52mg | 19% |
| Magnesium | 85mg | 18mg | 16% |
| Fiber | 3.9g | 16% | |
| Vitamin A | 87µg | 6µg | 9% |
| Protein | 5.3g | 1.49g | 8% |
| Carbs | 3.29g | 27.48g | 8% |
| Calcium | 84mg | 14mg | 7% |
| Phosphorus | 99mg | 49mg | 7% |
| Manganese | 0.536mg | 0.371mg | 7% |
| Vitamin B1 | 0.181mg | 0.095mg | 7% |
| Copper | 0.201mg | 0.152mg | 5% |
| Vitamin B5 | 0.063mg | 0.311mg | 5% |
| Calories | 30kcal | 116kcal | 4% |
| Vitamin B3 | 1.11mg | 0.552mg | 3% |
| Choline | 16.2mg | 3% | |
| Potassium | 608mg | 670mg | 2% |
| Vitamin E | 0.34mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Fats | 0.69g | 0.14g | 1% |
| Zinc | 0.3mg | 0.2mg | 1% |
| Protein per 100 calories | 18g | 1.3g | N/A |
| Calories per 10 g protein | 57kcal | 779kcal | N/A |
| Weight per 100 calories | 333g | 86g | N/A |
| Net carbs | 3.29g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Sodium | 11mg | 8mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.005g | 0% | |
| Polyunsaturated fat | 0.06g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
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 CarbsCarbs | +735.3% |
