Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Bitter gourd (Momordica charantia, bitter melon, balsam pear)
  5. Compare
  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Okra

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

Compare

Significant differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Okra

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Iron, Folate, Copper, Potassium, Magnesium, and Vitamin A RAE, however, Okra is richer in Manganese.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 72% more than Okra.
  • Okra has 6 times less Vitamin B2 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.362mg of Vitamin B2, while Okra has 0.06mg.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Okra, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Okra 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)
7
:
3
Okra
Okra
Contains more Iron +229%
Contains more Magnesium +49.1%
Contains more Phosphorus +62.3%
Contains more Potassium +103.3%
Contains more Copper +84.4%
Contains more Selenium +28.6%
Contains less Sodium -36.4%
Contains more Zinc +93.3%
Contains more Manganese +47%
Equal in Calcium - 82
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%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +229%
Contains more Magnesium +49.1%
Contains more Phosphorus +62.3%
Contains more Potassium +103.3%
Contains more Copper +84.4%
Contains more Selenium +28.6%
Contains less Sodium -36.4%
Contains more Zinc +93.3%
Contains more Manganese +47%
Equal in Calcium - 82

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)
6
:
4
Okra
Okra
Contains more Vitamin A +142.2%
Contains more Vitamin C +282.6%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +273.5%
Contains more Folate +113.3%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +288.9%
Equal in Vitamin B3 - 1
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%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +142.2%
Contains more Vitamin C +282.6%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +273.5%
Contains more Folate +113.3%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +288.9%
Equal in Vitamin B3 - 1

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
Okra
Okra
Contains more Protein +174.6%
Contains more Fats +263.2%
Contains more Other +72.9%
Contains more Carbs +126.4%
Equal in Water - 89.58
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
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +174.6%
Contains more Fats +263.2%
Contains more Other +72.9%
Contains more Carbs +126.4%
Equal in Water - 89.58

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) Okra
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) Okra Opinion
Net carbs 3.29g 4.25g Okra
Protein 5.3g 1.93g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.19g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 7.45g Okra
Calories 30kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.2g Okra
Calcium 84mg 82mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.62mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 57mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 61mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 299mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 7mg Okra
Zinc 0.3mg 0.58mg Okra
Copper 0.201mg 0.109mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.788mg Okra
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 716IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 36µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.27mg Okra
Vitamin C 88mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.2mg Okra
Vitamin B2 0.362mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.245mg Okra
Vitamin B6 0.803mg 0.215mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 60µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.017g Okra
Polyunsaturated fat 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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)
33%
Okra
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
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 - 1.48g)
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 - 0.026g)
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 - 0)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $1)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.