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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Potassium, and Vitamin B1, however, Olive is higher in Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 97% more than Olive.
  • 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 Olives, ripe, canned (small-extra large).

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Olive 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
:
3
Olive
Olive
Contains more Magnesium +2025%
Contains more Phosphorus +3200%
Contains more Potassium +7500%
Contains less Sodium -98.5%
Contains more Zinc +36.4%
Contains more Manganese +2580%
Contains more Iron +61.8%
Contains more Copper +24.9%
Equal in Calcium - 88
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%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +2025%
Contains more Phosphorus +3200%
Contains more Potassium +7500%
Contains less Sodium -98.5%
Contains more Zinc +36.4%
Contains more Manganese +2580%
Contains more Iron +61.8%
Contains more Copper +24.9%
Equal in Calcium - 88
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)
8
:
2
Olive
Olive
Contains more Vitamin A +330.3%
Contains more Vitamin C +9677.8%
Contains more Vitamin B1 +5933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2900%
Contains more Vitamin B5 +320%
Contains more Vitamin B6 +8822.2%
Contains more Folate +∞%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +330.3%
Contains more Vitamin C +9677.8%
Contains more Vitamin B1 +5933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2900%
Contains more Vitamin B5 +320%
Contains more Vitamin B6 +8822.2%
Contains more Folate +∞%

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
Olive
Olive
Contains more Protein +531%
Contains more Water +11.6%
Contains more Fats +1447.8%
Contains more Carbs +90.3%
Contains more Other +51.7%
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +531%
Contains more Water +11.6%
Contains more Fats +1447.8%
Contains more Carbs +90.3%
Contains more Other +51.7%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Olive Opinion
Net carbs 3.29g 3.06g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 0.84g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 10.68g Olive
Carbs 3.29g 6.26g Olive
Calories 30kcal 115kcal Olive
Fiber 3.2g Olive
Calcium 84mg 88mg Olive
Iron 2.04mg 3.3mg Olive
Magnesium 85mg 4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 8mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 735mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.251mg Olive
Manganese 0.536mg 0.02mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 403IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 20µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1.65mg Olive
Vitamin C 88mg 0.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.003mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.037mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.015mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.009mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 7.888g Olive
Polyunsaturated fat 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Olive
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)
6%
Olive
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
35%
Olive

Comparison summary

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 - 0g)
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 - 724mg)
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 - 1.415g)
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 - $3.5)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.