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

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

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

  • Gratin has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Manganese, Magnesium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 87% more than Gratin.
  • Gratin contains 12 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 Gratin contains 11µg.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has less Sodium.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Gratin 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
Gratin
Gratin
Contains more Iron +218.8%
Contains more Magnesium +325%
Contains more Potassium +53.5%
Contains less Sodium -97.5%
Contains more Copper +25.6%
Contains more Manganese +232.9%
Contains more Calcium +41.7%
Contains more Phosphorus +14.1%
Contains more Zinc +130%
Contains more Selenium +200%
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%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +218.8%
Contains more Magnesium +325%
Contains more Potassium +53.5%
Contains less Sodium -97.5%
Contains more Copper +25.6%
Contains more Manganese +232.9%
Contains more Calcium +41.7%
Contains more Phosphorus +14.1%
Contains more Zinc +130%
Contains more Selenium +200%

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
Gratin
Gratin
Contains more Vitamin A +556.8%
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +361.5%
Contains more Folate +1063.6%
Contains more Vitamin B5 +514.3%
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +556.8%
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +361.5%
Contains more Folate +1063.6%
Contains more Vitamin B5 +514.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Gratin
Gratin
Contains more Water +20.6%
Contains more Fats +1000%
Contains more Carbs +242.6%
Contains more Other +41.5%
Equal in Protein - 5.06
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
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +20.6%
Contains more Fats +1000%
Contains more Carbs +242.6%
Contains more Other +41.5%
Equal in Protein - 5.06

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Gratin Opinion
Net carbs 3.29g 9.47g Gratin
Protein 5.3g 5.06g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 7.59g Gratin
Carbs 3.29g 11.27g Gratin
Calories 30kcal 132kcal Gratin
Fiber 1.8g Gratin
Calcium 84mg 119mg Gratin
Iron 2.04mg 0.64mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 20mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 113mg Gratin
Potassium 608mg 396mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 433mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.69mg Gratin
Copper 0.201mg 0.16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.161mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 2.7µg Gratin
Vitamin A 1734IU 264IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 64µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 9.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.064mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.116mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.993mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.387mg Gratin
Vitamin B6 0.803mg 0.174mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 11µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.07mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 0mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 4.733g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 2.149g Gratin
Polyunsaturated fat 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Gratin
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)
15%
Gratin
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
32%
Gratin

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 - 422mg)
Which food is lower in Cholesterol?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Cholesterol (difference - 23mg)
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 - 4.733g)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.