Yardlong beans vs. Bitter melon — In-Depth Nutrition Comparison
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Important differences between Yardlong beans and Bitter melon
- Bitter melon has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Manganese, Iron, Magnesium, Potassium, and Vitamin B1 than Yardlong beans.
- Bitter melon's daily need coverage for Vitamin C is 80% more.
The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.
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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 ZincZinc | +20% |
| Contains less SodiumSodium | -63.6% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +102.4% |
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +109.7% |
| Contains more IronIron | +108.2% |
| Contains more CopperCopper | +327.7% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains more ManganeseManganese | +166.7% |
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 | +443.2% |
| Contains more Vitamin AVitamin A | +285.3% |
| Contains more Vitamin B1Vitamin B1 | +112.9% |
| Contains more Vitamin B2Vitamin B2 | +265.7% |
| Contains more Vitamin B3Vitamin B3 | +76.2% |
| Contains more Vitamin B5Vitamin B5 | +23.5% |
| Contains more Vitamin B6Vitamin B6 | +3245.8% |
| Contains more FolateFolate | +184.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +179% |
| Contains more ProteinProtein | +109.5% |
| Contains more FatsFats | +590% |
| Contains more OtherOther | +104.2% |
~equal in
Water
~89.25g
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 30kcal |
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| Protein | 2.53g | 5.3g |
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| Fats | 0.1g | 0.69g |
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| Vitamin C | 16.2mg | 88mg |
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| Net carbs | 9.18g | 3.29g |
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| Carbs | 9.18g | 3.29g |
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| Magnesium | 42mg | 85mg |
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| Calcium | 44mg | 84mg |
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| Potassium | 290mg | 608mg |
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| Iron | 0.98mg | 2.04mg |
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| Copper | 0.047mg | 0.201mg |
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| Zinc | 0.36mg | 0.3mg |
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| Phosphorus | 57mg | 99mg |
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| Sodium | 4mg | 11mg |
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| Vitamin A | 450IU | 1734IU |
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| Vitamin A | 23µg | 87µg |
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| Manganese | 0.201mg | 0.536mg |
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| Selenium | 1.5µg | 0.9µg |
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| Vitamin B1 | 0.085mg | 0.181mg |
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| Vitamin B2 | 0.099mg | 0.362mg |
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| Vitamin B3 | 0.63mg | 1.11mg |
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| Vitamin B5 | 0.051mg | 0.063mg |
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| Vitamin B6 | 0.024mg | 0.803mg |
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| Folate | 45µg | 128µg |
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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.009g |
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| Polyunsaturated fat | 0.042g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.094mg |
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| Isoleucine | 0.135mg |
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| Leucine | 0.18mg |
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| Lysine | 0.166mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.139mg |
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| Valine | 0.146mg |
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| Histidine | 0.082mg |
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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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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
14%
64%
Minerals Daily Need Coverage Score
19%
41%
Comparison summary
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bitter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Bitter melon is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Bitter melon is relatively richer in minerals
Which food is richer in vitamins?
Bitter melon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)