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  6. Edamame vs. Bitter melon

Edamame vs. Bitter melon — In-Depth Nutrition Comparison

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The main differences between edamame and bitter melon

  • Edamame has more folate, manganese, copper, protein, phosphorus, and zinc; however, bitter melon has more vitamin C, vitamin B6, vitamin B2, and vitamin A.
  • Daily need coverage for vitamin C for bitter melon is 91% higher.
  • Bitter melon has 5 times less zinc than edamame. Edamame has 1.37mg of zinc, while bitter melon has 0.3mg.

Food types used in this article are Edamame, frozen, prepared and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Edamame vs Bitter melon infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more IronIron +11.3%
Contains more CopperCopper +71.6%
Contains more ZincZinc +356.7%
Contains more PhosphorusPhosphorus +70.7%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +91%
Contains more MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +39.4%
Contains more SeleniumSelenium +12.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 293% 0% 29% 0% 45% 84% 21% 3.8% 185% 0% 0% 96%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +527%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143%
Contains more Vitamin CVitamin C +1342.6%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +133.5%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B6Vitamin B6 +703%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.181mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Bitter melon DV% diff.
Vitamin C 6.1mg 88mg 91%
Vitamin B6 0.1mg 0.803mg 54%
Folate 311µg 128µg 46%
Vitamin K 26.7µg 22%
Omega-3 (ALA) 0.358g 22%
Fiber 5.2g 21%
Manganese 1.024mg 0.536mg 21%
Copper 0.345mg 0.201mg 16%
Vitamin B2 0.155mg 0.362mg 16%
Polyunsaturated fat 2.156g 14%
Protein 11.91g 5.3g 13%
Omega-6 (Linoleic acid) 1.789g 11%
Zinc 1.37mg 0.3mg 10%
Phosphorus 169mg 99mg 10%
Choline 56.3mg 10%
Vitamin A 15µg 87µg 8%
Fats 5.2g 0.69g 7%
Vitamin B5 0.395mg 0.063mg 7%
Calories 121kcal 30kcal 5%
Magnesium 64mg 85mg 5%
Potassium 436mg 608mg 5%
Vitamin E 0.68mg 5%
Iron 2.27mg 2.04mg 3%
Saturated fat 0.62g 3%
Monounsaturated fat 1.282g 3%
Carbs 8.91g 3.29g 2%
Calcium 63mg 84mg 2%
Vitamin B1 0.2mg 0.181mg 2%
Starch 1.51g 1%
Vitamin B3 0.915mg 1.11mg 1%
Protein per 100 calories 9.8g 18g N/A
Calories per 10 g protein 102kcal 57kcal N/A
Weight per 100 calories 83g 333g N/A
Unsaturated / Saturated Fat ratio 5.5 N/A
Net carbs 3.71g 3.29g N/A
Sugar 2.18g N/A
Sodium 6mg 11mg 0%
Selenium 0.8µg 0.9µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
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 ProteinProtein +124.7%
Contains more FatsFats +653.6%
Contains more CarbsCarbs +170.8%
Contains more WaterWater +22.6%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Bitter melon - 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.