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

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

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Summary of differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Garden asparagus

  • The amount of Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Manganese, Potassium, Phosphorus, Calcium, and Vitamin A RAE in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Garden asparagus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 92% more than Garden asparagus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 9 times more Vitamin B6 than Garden asparagus. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, Garden asparagus contains only 0.091mg.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Asparagus, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Garden asparagus 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)
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +250%
Contains more Magnesium +507.1%
Contains more Phosphorus +90.4%
Contains more Potassium +201%
Contains more Manganese +239.2%
Contains less Sodium -81.8%
Contains more Zinc +80%
Contains more Selenium +155.6%
Equal in Iron - 2.14
Equal in Copper - 0.189
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%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +250%
Contains more Magnesium +507.1%
Contains more Phosphorus +90.4%
Contains more Potassium +201%
Contains more Manganese +239.2%
Contains less Sodium -81.8%
Contains more Zinc +80%
Contains more Selenium +155.6%
Equal in Iron - 2.14
Equal in Copper - 0.189

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
Garden asparagus
Garden asparagus
Contains more Vitamin A +129.4%
Contains more Vitamin C +1471.4%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B6 +782.4%
Contains more Folate +146.2%
Contains more Vitamin B5 +334.9%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +129.4%
Contains more Vitamin C +1471.4%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B6 +782.4%
Contains more Folate +146.2%
Contains more Vitamin B5 +334.9%

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
Garden asparagus
Garden asparagus
Contains more Protein +140.9%
Contains more Fats +475%
Contains more Other +153.4%
Contains more Carbs +17.9%
Equal in Water - 93.22
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +140.9%
Contains more Fats +475%
Contains more Other +153.4%
Contains more Carbs +17.9%
Equal in Water - 93.22

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) Garden asparagus
Lower in Sodium ok
Lower in Sugar 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) Garden asparagus Opinion
Net carbs 3.29g 1.78g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.12g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.88g Garden asparagus
Calories 30kcal 20kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 1g Garden asparagus
Sugar 1.88g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.1g Garden asparagus
Calcium 84mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 2.14mg Garden asparagus
Magnesium 85mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 52mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 202mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 2mg Garden asparagus
Zinc 0.3mg 0.54mg Garden asparagus
Copper 0.201mg 0.189mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.158mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 1734IU 756IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 38µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1.13mg Garden asparagus
Vitamin C 88mg 5.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.143mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.141mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.978mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.274mg Garden asparagus
Vitamin B6 0.803mg 0.091mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 52µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Polyunsaturated fat 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Garden asparagus
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)
29%
Garden asparagus
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
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 - 1.88g)
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 - 0.04g)
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 cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $4)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.