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

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

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Important differences between Enoki mushrooms and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Enoki mushrooms have more Vitamin B3, and Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Manganese, Folate, Magnesium, Vitamin B2, Iron, and Copper.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 98% more.
  • Enoki mushrooms contain 21 times more Vitamin B5 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Enoki mushrooms contain 1.35mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.063mg.

The food varieties used in the comparison are Mushrooms, enoki, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Enoki mushrooms vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Enoki mushrooms
Enoki mushrooms
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -72.7%
Contains more Zinc +116.7%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Iron +77.4%
Contains more Magnesium +431.3%
Contains more Potassium +69.4%
Contains more Copper +87.9%
Contains more Manganese +614.7%
Equal in Phosphorus - 99
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
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%
Contains less Sodium -72.7%
Contains more Zinc +116.7%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Iron +77.4%
Contains more Magnesium +431.3%
Contains more Potassium +69.4%
Contains more Copper +87.9%
Contains more Manganese +614.7%
Equal in Phosphorus - 99

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.
Enoki mushrooms
Enoki mushrooms
6
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin D +∞%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +533.5%
Contains more Vitamin B5 +2042.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +81%
Contains more Vitamin B6 +703%
Contains more Folate +166.7%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +533.5%
Contains more Vitamin B5 +2042.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +81%
Contains more Vitamin B6 +703%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +137.4%
Contains more Protein +99.2%
Contains more Fats +137.9%
Contains more Other +63.3%
Equal in Water - 89.25
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
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
Contains more Carbs +137.4%
Contains more Protein +99.2%
Contains more Fats +137.9%
Contains more Other +63.3%
Equal in Water - 89.25

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Enoki mushrooms Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 5.11g 3.29g Enoki mushrooms
Protein 2.66g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.29g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 7.81g 3.29g Enoki mushrooms
Calories 37kcal 30kcal Enoki mushrooms
Sugar 0.22g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.7g Enoki mushrooms
Calcium 0mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 1.15mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 16mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 105mg 99mg Enoki mushrooms
Potassium 359mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 3mg 11mg Enoki mushrooms
Zinc 0.65mg 0.3mg Enoki mushrooms
Copper 0.107mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.075mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 2.2µg 0.9µg Enoki mushrooms
Vitamin A 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.01mg Enoki mushrooms
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.225mg 0.181mg Enoki mushrooms
Vitamin B2 0.2mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 7.032mg 1.11mg Enoki mushrooms
Vitamin B5 1.35mg 0.063mg Enoki mushrooms
Vitamin B6 0.1mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 48µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.11mg Enoki mushrooms
Isoleucine 0.09mg Enoki mushrooms
Leucine 0.13mg Enoki mushrooms
Lysine 0.13mg Enoki mushrooms
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.23mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.02g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Polyunsaturated fat 0.09g Enoki mushrooms

Which food is preferable for your diet?

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

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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
31%
Enoki mushrooms
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 8mg)
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 - 0.22g)
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 - 0.02g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients
  2. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.