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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Vitamin B1, Folate, and Potassium, yet Grape leaves are richer in Vitamin A RAE, Manganese, Calcium, Copper, and Vitamin B3.
  • Grape leaves' daily need coverage for Vitamin A RAE is 143% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 8 times more Vitamin C than Grape leaves. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 88mg of Vitamin C, while Grape leaves have 11.1mg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Grape leaves 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)
2
:
7
Grape leaves
Grape leaves
Contains more Potassium +123.5%
Contains more Calcium +332.1%
Contains more Iron +28.9%
Contains more Magnesium +11.8%
Contains less Sodium -18.2%
Contains more Zinc +123.3%
Contains more Copper +106.5%
Contains more Manganese +432.6%
Equal in Phosphorus - 91
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%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +123.5%
Contains more Calcium +332.1%
Contains more Iron +28.9%
Contains more Magnesium +11.8%
Contains less Sodium -18.2%
Contains more Zinc +123.3%
Contains more Copper +106.5%
Contains more Manganese +432.6%
Equal in Phosphorus - 91
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)
5
:
5
Grape leaves
Grape leaves
Contains more Vitamin C +692.8%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B6 +100.8%
Contains more Folate +54.2%
Contains more Vitamin A +1487.1%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +266.7%
Equal in Vitamin B2 - 0.354
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%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +692.8%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B6 +100.8%
Contains more Folate +54.2%
Contains more Vitamin A +1487.1%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +266.7%
Equal in Vitamin B2 - 0.354

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
1
:
4
Grape leaves
Grape leaves
Contains more Water +21.7%
Contains more Fats +207.2%
Contains more Carbs +426.1%
Contains more Other +12.2%
Equal in Protein - 5.6
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
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +21.7%
Contains more Fats +207.2%
Contains more Carbs +426.1%
Contains more Other +12.2%
Equal in Protein - 5.6

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Grape leaves Opinion
Net carbs 3.29g 6.31g Grape leaves
Protein 5.3g 5.6g Grape leaves
Fats 0.69g 2.12g Grape leaves
Carbs 3.29g 17.31g Grape leaves
Calories 30kcal 93kcal Grape leaves
Sugar 6.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 11g Grape leaves
Calcium 84mg 363mg Grape leaves
Iron 2.04mg 2.63mg Grape leaves
Magnesium 85mg 95mg Grape leaves
Phosphorus 99mg 91mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 272mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 9mg Grape leaves
Zinc 0.3mg 0.67mg Grape leaves
Copper 0.201mg 0.415mg Grape leaves
Manganese 0.536mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 27521IU Grape leaves
Vitamin A RAE 87µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 88mg 11.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.354mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 2.362mg Grape leaves
Vitamin B5 0.063mg 0.231mg Grape leaves
Vitamin B6 0.803mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 83µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.081g Grape leaves
Polyunsaturated fat 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Grape leaves
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)
192%
Grape leaves
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 2mg)
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 - 6.3g)
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 - 0.336g)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $2.8)
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 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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.