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

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Jerusalem artichoke different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Vitamin A RAE, Calcium, and Copper, while Jerusalem artichoke is higher in Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 93% more than Jerusalem artichoke.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87 times more Vitamin A RAE than Jerusalem artichoke. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg of Vitamin A RAE, while Jerusalem artichoke contains 1µg.

Balsam-pear (bitter gourd), leafy tips, raw and Jerusalem-artichokes, raw types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Jerusalem artichoke 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)
8
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +500%
Contains more Magnesium +400%
Contains more Phosphorus +26.9%
Contains more Potassium +41.7%
Contains more Zinc +150%
Contains more Copper +43.6%
Contains more Manganese +793.3%
Contains more Selenium +28.6%
Contains more Iron +66.7%
Contains less Sodium -63.6%
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%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +500%
Contains more Magnesium +400%
Contains more Phosphorus +26.9%
Contains more Potassium +41.7%
Contains more Zinc +150%
Contains more Copper +43.6%
Contains more Manganese +793.3%
Contains more Selenium +28.6%
Contains more Iron +66.7%
Contains less Sodium -63.6%

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
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B6 +942.9%
Contains more Folate +884.6%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +530.2%
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%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B6 +942.9%
Contains more Folate +884.6%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +530.2%

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
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +165%
Contains more Fats +6800%
Contains more Water +14.4%
Contains more Carbs +430.1%
Contains more Other +72.8%
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
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Protein +165%
Contains more Fats +6800%
Contains more Water +14.4%
Contains more Carbs +430.1%
Contains more Other +72.8%

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) Jerusalem artichoke
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Jerusalem artichoke Opinion
Net carbs 3.29g 15.84g Jerusalem artichoke
Protein 5.3g 2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.01g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 17.44g Jerusalem artichoke
Calories 30kcal 73kcal Jerusalem artichoke
Sugar 9.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.6g Jerusalem artichoke
Calcium 84mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 3.4mg Jerusalem artichoke
Magnesium 85mg 17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 78mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 429mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 4mg Jerusalem artichoke
Zinc 0.3mg 0.12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 20IU 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 Jerusalem artichoke
Vitamin C 88mg 4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.2mg Jerusalem artichoke
Vitamin B2 0.362mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.3mg Jerusalem artichoke
Vitamin B5 0.063mg 0.397mg Jerusalem artichoke
Vitamin B6 0.803mg 0.077mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 13µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.1µg Jerusalem artichoke
Monounsaturated Fat 0.004g Jerusalem artichoke
Polyunsaturated fat 0.001g Jerusalem artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Jerusalem artichoke
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)
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 7mg)
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 - 9.6g)
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 - 0g)
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 - $0.4)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.