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

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

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Summary of differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Yautia

  • The amount of Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Iron, Vitamin A RAE, Calcium, and Vitamin B1 in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Yautia.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 92% more than Yautia.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Yautia (tannier), raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Yautia 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
Yautia
Yautia
Contains more Calcium +833.3%
Contains more Iron +108.2%
Contains more Magnesium +254.2%
Contains more Phosphorus +94.1%
Contains less Sodium -47.6%
Contains more Manganese +188.2%
Contains more Selenium +28.6%
Contains more Zinc +66.7%
Contains more Copper +27.9%
Equal in Potassium - 598
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%
Yautia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 37% 18% 22% 53% 3% 14% 86% 25% 4%
Contains more Calcium +833.3%
Contains more Iron +108.2%
Contains more Magnesium +254.2%
Contains more Phosphorus +94.1%
Contains less Sodium -47.6%
Contains more Manganese +188.2%
Contains more Selenium +28.6%
Contains more Zinc +66.7%
Contains more Copper +27.9%
Equal in Potassium - 598

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
Yautia
Yautia
Contains more Vitamin A +21575%
Contains more Vitamin C +1592.3%
Contains more Vitamin B1 +86.6%
Contains more Vitamin B2 +805%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B6 +238.8%
Contains more Folate +652.9%
Contains more Vitamin B5 +231.7%
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%
Yautia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 18% 25% 10% 13% 13% 55% 13% 0% 0%
Contains more Vitamin A +21575%
Contains more Vitamin C +1592.3%
Contains more Vitamin B1 +86.6%
Contains more Vitamin B2 +805%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B6 +238.8%
Contains more Folate +652.9%
Contains more Vitamin B5 +231.7%

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
Yautia
Yautia
Contains more Protein +263%
Contains more Fats +72.5%
Contains more Water +22.2%
Contains more Carbs +618.2%
Equal in Other - 1.45
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
Yautia
24% 73%
Protein: 1.46 g
Fats: 0.4 g
Carbs: 23.63 g
Water: 73.06 g
Other: 1.45 g
Contains more Protein +263%
Contains more Fats +72.5%
Contains more Water +22.2%
Contains more Carbs +618.2%
Equal in Other - 1.45

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) Yautia
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Yautia Opinion
Net carbs 3.29g 22.13g Yautia
Protein 5.3g 1.46g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 23.63g Yautia
Calories 30kcal 98kcal Yautia
Fiber 1.5g Yautia
Calcium 84mg 9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.98mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 51mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 598mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.5mg Yautia
Copper 0.201mg 0.257mg Yautia
Manganese 0.536mg 0.186mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 8IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 5.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.097mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.667mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.209mg Yautia
Vitamin B6 0.803mg 0.237mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 17µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.082g Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Yautia
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)
12%
Yautia
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
26%
Yautia

Comparison summary

Which food contains less Sodium?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains less Sodium (difference - 10mg)
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 - 0.082g)
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 - 60)
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 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. Yautia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169401/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.