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

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

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What are the main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Cassava?

  • Cassava has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Copper, Phosphorus, Potassium, and Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 75% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87 times more Vitamin A RAE than Cassava. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg of Vitamin A RAE, while Cassava has 1µg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Cassava, raw types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Cassava 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)
9
:
1
Cassava
Cassava
Contains more Calcium +425%
Contains more Iron +655.6%
Contains more Magnesium +304.8%
Contains more Phosphorus +266.7%
Contains more Potassium +124.4%
Contains less Sodium -21.4%
Contains more Copper +101%
Contains more Manganese +39.6%
Contains more Selenium +28.6%
Contains more Zinc +13.3%
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%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +425%
Contains more Iron +655.6%
Contains more Magnesium +304.8%
Contains more Phosphorus +266.7%
Contains more Potassium +124.4%
Contains less Sodium -21.4%
Contains more Copper +101%
Contains more Manganese +39.6%
Contains more Selenium +28.6%
Contains more Zinc +13.3%

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
Cassava
Cassava
Contains more Vitamin A +13238.5%
Contains more Vitamin C +327.2%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B3 +30%
Contains more Vitamin B6 +812.5%
Contains more Folate +374.1%
Contains more Vitamin B5 +69.8%
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%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +13238.5%
Contains more Vitamin C +327.2%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B3 +30%
Contains more Vitamin B6 +812.5%
Contains more Folate +374.1%
Contains more Vitamin B5 +69.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Cassava
Cassava
Contains more Protein +289.7%
Contains more Fats +146.4%
Contains more Water +49.5%
Contains more Other +137.1%
Contains more Carbs +1056.8%
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
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +289.7%
Contains more Fats +146.4%
Contains more Water +49.5%
Contains more Other +137.1%
Contains more Carbs +1056.8%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cassava Opinion
Net carbs 3.29g 36.26g Cassava
Protein 5.3g 1.36g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.28g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 38.06g Cassava
Calories 30kcal 160kcal Cassava
Sugar 1.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.8g Cassava
Calcium 84mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 271mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.34mg Cassava
Copper 0.201mg 0.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.384mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 13IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 1µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.19mg Cassava
Vitamin C 88mg 20.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.087mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.048mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.854mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.107mg Cassava
Vitamin B6 0.803mg 0.088mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 27µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cassava
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%
Cassava
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
16%
Cassava

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 - 1.7g)
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 - 3mg)
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 - 0.074g)
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 - 94)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.2)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.