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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Vitamin B1, Manganese, Copper, and Magnesium, however, Borage is higher in Iron, and Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 59% more than Borage.
  • Borage contains 10 times less Folate than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, while Borage contains 13µg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Borage 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)
7
:
2
Borage
Borage
Contains more Magnesium +63.5%
Contains more Phosphorus +86.8%
Contains more Potassium +29.4%
Contains less Sodium -86.3%
Contains more Zinc +50%
Contains more Copper +54.6%
Contains more Manganese +53.6%
Contains more Calcium +10.7%
Contains more Iron +61.8%
Equal in Selenium - 0.9
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%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Magnesium +63.5%
Contains more Phosphorus +86.8%
Contains more Potassium +29.4%
Contains less Sodium -86.3%
Contains more Zinc +50%
Contains more Copper +54.6%
Contains more Manganese +53.6%
Contains more Calcium +10.7%
Contains more Iron +61.8%
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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
7
:
1
Borage
Borage
Contains more Vitamin C +151.4%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +856%
Contains more Folate +884.6%
Contains more Vitamin A +142.2%
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%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin C +151.4%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +856%
Contains more Folate +884.6%
Contains more Vitamin A +142.2%

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
Borage
Borage
Contains more Protein +194.4%
Equal in Fats - 0.7
Equal in Carbs - 3.06
Equal in Water - 93
Equal in Other - 1.44
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
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +194.4%
Equal in Fats - 0.7
Equal in Carbs - 3.06
Equal in Water - 93
Equal in Other - 1.44

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) Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Borage Opinion
Net carbs 3.29g 3.06g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.8g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.7g Borage
Carbs 3.29g 3.06g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 21kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 84mg 93mg Borage
Iron 2.04mg 3.3mg Borage
Magnesium 85mg 52mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 53mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 470mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 80mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.349mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 4200IU Borage
Vitamin A RAE 87µg 210µg Borage
Vitamin C 88mg 35mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.041mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.084mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 13µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Borage
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
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
39%
Borage
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
36%
Borage

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 - 69mg)
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 - 0.17g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.