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

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

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A recap on differences between Amaranth leaves and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Amaranth leaves have more Manganese, Calcium, and Vitamin A RAE, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Vitamin B2, Vitamin B1, Folate, Magnesium, and Phosphorus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 50% more than Amaranth leaves.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 3 times less Calcium than Amaranth leaves. Amaranth leaves contain 215mg of Calcium, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 84mg.

Food varieties used in this article are Amaranth leaves, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Amaranth leaves 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.
Amaranth leaves
Amaranth leaves
5
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +156%
Contains more Iron +13.7%
Contains more Zinc +200%
Contains more Manganese +65.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +98%
Contains less Sodium -45%
Contains more Copper +24.1%
Equal in Potassium - 608
Equal in Selenium - 0.9
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
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 more Calcium +156%
Contains more Iron +13.7%
Contains more Zinc +200%
Contains more Manganese +65.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +98%
Contains less Sodium -45%
Contains more Copper +24.1%
Equal in Potassium - 608
Equal in Selenium - 0.9

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.
Amaranth leaves
Amaranth leaves
3
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +68.2%
Contains more Vitamin C +103.2%
Contains more Vitamin B1 +570.4%
Contains more Vitamin B2 +129.1%
Contains more Vitamin B3 +68.7%
Contains more Vitamin B6 +318.2%
Contains more Folate +50.6%
Equal in Vitamin B5 - 0.063
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
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 +68.2%
Contains more Vitamin C +103.2%
Contains more Vitamin B1 +570.4%
Contains more Vitamin B2 +129.1%
Contains more Vitamin B3 +68.7%
Contains more Vitamin B6 +318.2%
Contains more Folate +50.6%
Equal in Vitamin B5 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +22.2%
Contains more Protein +115.4%
Contains more Fats +109.1%
Equal in Water - 89.25
Equal in Other - 1.47
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 +22.2%
Contains more Protein +115.4%
Contains more Fats +109.1%
Equal in Water - 89.25
Equal in Other - 1.47

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 4.02g 3.29g Amaranth leaves
Protein 2.46g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.33g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 4.02g 3.29g Amaranth leaves
Calories 23kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 215mg 84mg Amaranth leaves
Iron 2.32mg 2.04mg Amaranth leaves
Magnesium 55mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 50mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 611mg 608mg Amaranth leaves
Sodium 20mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.9mg 0.3mg Amaranth leaves
Copper 0.162mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.885mg 0.536mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 1734IU Amaranth leaves
Vitamin A RAE 146µg 87µg Amaranth leaves
Vitamin C 43.3mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.027mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.158mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.658mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.064mg 0.063mg Amaranth leaves
Vitamin B6 0.192mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 85µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.076g Amaranth leaves
Polyunsaturated fat 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves 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
278%
Amaranth leaves
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
47%
Amaranth leaves
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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 - 9mg)
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 - 0.091g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.