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

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

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

  • Yam contains less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Vitamin A RAE, Manganese, Vitamin B1, and Phosphorus than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 84% higher.
  • Yam has 15 times less Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg of Vitamin A RAE, 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

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Yam 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)
8
:
2
Yam
Yam
Contains more Calcium +500%
Contains more Iron +292.3%
Contains more Magnesium +372.2%
Contains more Phosphorus +102%
Contains more Zinc +50%
Contains more Copper +32.2%
Contains more Manganese +44.5%
Contains more Selenium +28.6%
Contains more Potassium +10.2%
Contains less Sodium -27.3%
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%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +500%
Contains more Iron +292.3%
Contains more Magnesium +372.2%
Contains more Phosphorus +102%
Contains more Zinc +50%
Contains more Copper +32.2%
Contains more Manganese +44.5%
Contains more Selenium +28.6%
Contains more Potassium +10.2%
Contains less Sodium -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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
7
:
3
Yam
Yam
Contains more Vitamin A +1321.3%
Contains more Vitamin C +627.3%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1192.9%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +252.2%
Contains more Folate +700%
Contains more Vitamin B5 +393.7%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +1321.3%
Contains more Vitamin C +627.3%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1192.9%
Contains more Vitamin B3 +101.1%
Contains more Vitamin B6 +252.2%
Contains more Folate +700%
Contains more Vitamin B5 +393.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Yam
Yam
Contains more Protein +255.7%
Contains more Fats +392.9%
Contains more Water +27.3%
Contains more Other +93.4%
Contains more Carbs +735.3%
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +255.7%
Contains more Fats +392.9%
Contains more Water +27.3%
Contains more Other +93.4%
Contains more Carbs +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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Yam
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Yam Opinion
Net carbs 3.29g 23.58g Yam
Protein 5.3g 1.49g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.14g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 27.48g Yam
Calories 30kcal 116kcal Yam
Sugar 0.49g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.9g Yam
Calcium 84mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.52mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 49mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 670mg Yam
Sodium 11mg 8mg Yam
Zinc 0.3mg 0.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.152mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.371mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 122IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.34mg Yam
Vitamin C 88mg 12.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.095mg 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 0.552mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.311mg Yam
Vitamin B6 0.803mg 0.228mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 16µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Yam
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)
15%
Yam
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
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 - 0.49g)
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 - 0.029g)
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 - 51)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.2)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.