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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Folate, Vitamin B1, Potassium, and Magnesium, while Hearts of palm has more Manganese, and Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 89% more than Hearts of palm.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 37 times more Vitamin B6 than Hearts of palm. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, Hearts of palm contain only 0.022mg.
  • The amount of Sodium in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Hearts of palm 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.
Contains more Calcium +44.8%
Contains more Magnesium +123.7%
Contains more Phosphorus +52.3%
Contains more Potassium +243.5%
Contains less Sodium -97.4%
Contains more Copper +51.1%
Contains more Selenium +28.6%
Contains more Iron +53.4%
Contains more Zinc +283.3%
Contains more Manganese +160.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Calcium +44.8%
Contains more Magnesium +123.7%
Contains more Phosphorus +52.3%
Contains more Potassium +243.5%
Contains less Sodium -97.4%
Contains more Copper +51.1%
Contains more Selenium +28.6%
Contains more Iron +53.4%
Contains more Zinc +283.3%
Contains more Manganese +160.1%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +1013.9%
Contains more Vitamin B1 +1545.5%
Contains more Vitamin B2 +535.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B6 +3550%
Contains more Folate +228.2%
Contains more Vitamin B5 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +1013.9%
Contains more Vitamin B1 +1545.5%
Contains more Vitamin B2 +535.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B6 +3550%
Contains more Folate +228.2%
Contains more Vitamin B5 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +110.3%
Contains more Fats +11.3%
Contains more Carbs +40.4%
Contains more Other +38.8%
Equal in Water - 90.2
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more Protein +110.3%
Contains more Fats +11.3%
Contains more Carbs +40.4%
Contains more Other +38.8%
Equal in Water - 90.2

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) Hearts of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol 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) Hearts of palm Opinion
Net carbs 3.29g 2.22g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.52g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.62g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.62g Hearts of palm
Calories 30kcal 28kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.4g Hearts of palm
Calcium 84mg 58mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 3.13mg Hearts of palm
Magnesium 85mg 38mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 65mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 177mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 426mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 1.15mg Hearts of palm
Copper 0.201mg 0.133mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 1.394mg Hearts of palm
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 0IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 7.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.011mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.057mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.437mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.126mg Hearts of palm
Vitamin B6 0.803mg 0.022mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 39µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.023mg Hearts of palm
Threonine 0.097mg Hearts of palm
Isoleucine 0.101mg Hearts of palm
Leucine 0.169mg Hearts of palm
Lysine 0.091mg Hearts of palm
Methionine 0.042mg Hearts of palm
Phenylalanine 0.098mg Hearts of palm
Valine 0.114mg Hearts of palm
Histidine 0.055mg Hearts of palm
Saturated Fat 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.103g Hearts of palm
Polyunsaturated fat 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Hearts of palm
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
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
7%
Hearts of palm
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
52%
Hearts of palm

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 - 415mg)
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 - 0.13g)
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 ($)
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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.