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  6. Yardlong bean (Asparagus bean) vs. Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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

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Important differences between Yardlong bean (Asparagus bean) and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Manganese, Iron, Magnesium, Potassium, and Vitamin B1 than Yardlong bean (Asparagus bean).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'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.

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -63.6%
Contains more Zinc +20%
Contains more Selenium +66.7%
Contains more Calcium +90.9%
Contains more Iron +108.2%
Contains more Magnesium +102.4%
Contains more Phosphorus +73.7%
Contains more Potassium +109.7%
Contains more Copper +327.7%
Contains more Manganese +166.7%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
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 -63.6%
Contains more Zinc +20%
Contains more Selenium +66.7%
Contains more Calcium +90.9%
Contains more Iron +108.2%
Contains more Magnesium +102.4%
Contains more Phosphorus +73.7%
Contains more Potassium +109.7%
Contains more Copper +327.7%
Contains more Manganese +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
0
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +285.3%
Contains more Vitamin C +443.2%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +265.7%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +3245.8%
Contains more Folate +184.4%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 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 A +285.3%
Contains more Vitamin C +443.2%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +265.7%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +3245.8%
Contains more Folate +184.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +179%
Contains more Protein +109.5%
Contains more Fats +590%
Contains more Other +104.2%
Equal in Water - 89.25
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +179%
Contains more Protein +109.5%
Contains more Fats +590%
Contains more Other +104.2%
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.
Yardlong bean (Asparagus bean) Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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 Yardlong bean (Asparagus bean) Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 9.18g 3.29g Yardlong bean (Asparagus bean)
Protein 2.53g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.1g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 9.18g 3.29g Yardlong bean (Asparagus bean)
Calories 47kcal 30kcal Yardlong bean (Asparagus bean)
Calcium 44mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.98mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 42mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 57mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 290mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 4mg 11mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.3mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.201mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 1.5µg 0.9µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 23µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 16.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.085mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.099mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.63mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.051mg 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.024mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 45µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
15%
Yardlong bean (Asparagus bean)
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 7mg)
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 - 0.026g)
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 - 86)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.