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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin B6, Folate, Magnesium, Iron, and Vitamin C, yet Lambsquarters are richer in Vitamin A RAE, Calcium, Manganese, Copper, and Vitamin B2.
  • Lambsquarters' daily need coverage for Vitamin A RAE is 55% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 4 times more Folate than Lambsquarters. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 128µg of Folate, while Lambsquarters have 30µg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Lambsquarters 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)
5
:
4
Lambsquarters
Lambsquarters
Contains more Iron +70%
Contains more Magnesium +150%
Contains more Phosphorus +37.5%
Contains more Potassium +34.5%
Contains less Sodium -74.4%
Contains more Calcium +267.9%
Contains more Zinc +46.7%
Contains more Copper +45.8%
Contains more Manganese +45.9%
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%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Contains more Iron +70%
Contains more Magnesium +150%
Contains more Phosphorus +37.5%
Contains more Potassium +34.5%
Contains less Sodium -74.4%
Contains more Calcium +267.9%
Contains more Zinc +46.7%
Contains more Copper +45.8%
Contains more Manganese +45.9%
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)
4
:
4
Lambsquarters
Lambsquarters
Contains more Vitamin B1 +13.1%
Contains more Vitamin B6 +193.1%
Contains more Folate +326.7%
Contains more Vitamin A +569%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B5 +46%
Equal in Vitamin C - 80
Equal in Vitamin B3 - 1.2
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%
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
Contains more Vitamin B1 +13.1%
Contains more Vitamin B6 +193.1%
Contains more Folate +326.7%
Contains more Vitamin A +569%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B5 +46%
Equal in Vitamin C - 80
Equal in Vitamin B3 - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Lambsquarters
Lambsquarters
Contains more Protein +26.2%
Contains more Fats +15.9%
Contains more Carbs +121.9%
Contains more Other +131.3%
Equal in Water - 84.3
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
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more Protein +26.2%
Contains more Fats +15.9%
Contains more Carbs +121.9%
Contains more Other +131.3%
Equal in Water - 84.3

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Lambsquarters Opinion
Net carbs 3.29g 3.3g Lambsquarters
Protein 5.3g 4.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.8g Lambsquarters
Carbs 3.29g 7.3g Lambsquarters
Calories 30kcal 43kcal Lambsquarters
Fiber 4g Lambsquarters
Calcium 84mg 309mg Lambsquarters
Iron 2.04mg 1.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 34mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 72mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 452mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 43mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.44mg Lambsquarters
Copper 0.201mg 0.293mg Lambsquarters
Manganese 0.536mg 0.782mg Lambsquarters
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 11600IU Lambsquarters
Vitamin A RAE 87µg 580µg Lambsquarters
Vitamin C 88mg 80mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.44mg Lambsquarters
Vitamin B3 1.11mg 1.2mg Lambsquarters
Vitamin B5 0.063mg 0.092mg Lambsquarters
Vitamin B6 0.803mg 0.274mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 30µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.038mg Lambsquarters
Threonine 0.163mg Lambsquarters
Isoleucine 0.253mg Lambsquarters
Leucine 0.35mg Lambsquarters
Lysine 0.354mg Lambsquarters
Methionine 0.049mg Lambsquarters
Phenylalanine 0.166mg Lambsquarters
Valine 0.226mg Lambsquarters
Histidine 0.116mg Lambsquarters
Saturated Fat 0.059g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.15g Lambsquarters
Polyunsaturated fat 0.351g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Lambsquarters
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)
101%
Lambsquarters
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
45%
Lambsquarters

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 - 32mg)
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 - 0.059g)
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.
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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.