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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Bamboo shoot

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Bamboo shoot different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Iron, Manganese, Vitamin A RAE, and Calcium, while Bamboo shoot is higher in Zinc.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 93% more than Bamboo shoot.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87 times more Vitamin A RAE than Bamboo shoot. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg of Vitamin A RAE, while Bamboo shoot contains 1µg.

Balsam-pear (bitter gourd), leafy tips, raw and Bamboo shoots, raw types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Bamboo shoot 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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
8
:
2
Bamboo shoot
Bamboo shoot
Contains more Calcium +546.2%
Contains more Iron +308%
Contains more Magnesium +2733.3%
Contains more Phosphorus +67.8%
Contains more Potassium +14.1%
Contains more Manganese +104.6%
Contains more Selenium +12.5%
Contains less Sodium -63.6%
Contains more Zinc +266.7%
Equal in Copper - 0.19
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%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +546.2%
Contains more Iron +308%
Contains more Magnesium +2733.3%
Contains more Phosphorus +67.8%
Contains more Potassium +14.1%
Contains more Manganese +104.6%
Contains more Selenium +12.5%
Contains less Sodium -63.6%
Contains more Zinc +266.7%
Equal in Copper - 0.19

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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B3 +85%
Contains more Vitamin B6 +234.6%
Contains more Folate +1728.6%
Contains more Vitamin B5 +155.6%
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%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +20.7%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B3 +85%
Contains more Vitamin B6 +234.6%
Contains more Folate +1728.6%
Contains more Vitamin B5 +155.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
3
:
2
Bamboo shoot
Bamboo shoot
Contains more Protein +103.8%
Contains more Fats +130%
Contains more Other +63.3%
Contains more Carbs +58.1%
Equal in Water - 91
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
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Protein +103.8%
Contains more Fats +130%
Contains more Other +63.3%
Contains more Carbs +58.1%
Equal in Water - 91

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Bamboo shoot Opinion
Net carbs 3.29g 3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 5.2g Bamboo shoot
Calories 30kcal 27kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.2g Bamboo shoot
Calcium 84mg 13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.5mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 59mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 533mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 4mg Bamboo shoot
Zinc 0.3mg 1.1mg Bamboo shoot
Copper 0.201mg 0.19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.262mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.8µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 20IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 1µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1mg Bamboo shoot
Vitamin C 88mg 4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.161mg Bamboo shoot
Vitamin B6 0.803mg 0.24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.007g Bamboo shoot
Polyunsaturated fat 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Bamboo shoot
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
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
14%
Bamboo shoot
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
23%
Bamboo shoot

Comparison summary

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 - 3g)
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 - 0.069g)
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 - 32)
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 Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 7mg)
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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.