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

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

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Differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Jalapeño

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin B6, Folate, Vitamin B2, Iron, Manganese, Copper, Magnesium, Vitamin B1, and Potassium, while Jalapeño has more Vitamin C.
  • Jalapeño's daily need coverage for Vitamin C is 34% higher.
  • Jalapeño contains 8 times less Iron than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 2.04mg of Iron, while Jalapeño contains 0.25mg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Jalapeño 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)
9
:
1
Jalapeño
Jalapeño
Contains more Calcium +600%
Contains more Iron +716%
Contains more Magnesium +466.7%
Contains more Phosphorus +280.8%
Contains more Potassium +145.2%
Contains more Zinc +114.3%
Contains more Copper +337%
Contains more Manganese +452.6%
Contains more Selenium +125%
Contains less Sodium -72.7%
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%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +600%
Contains more Iron +716%
Contains more Magnesium +466.7%
Contains more Phosphorus +280.8%
Contains more Potassium +145.2%
Contains more Zinc +114.3%
Contains more Copper +337%
Contains more Manganese +452.6%
Contains more Selenium +125%
Contains less Sodium -72.7%

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
Jalapeño
Jalapeño
Contains more Vitamin A +60.9%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B6 +91.6%
Contains more Folate +374.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +400%
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%
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin A +60.9%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B6 +91.6%
Contains more Folate +374.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +400%

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
Jalapeño
Jalapeño
Contains more Protein +482.4%
Contains more Fats +86.5%
Contains more Other +177.4%
Contains more Carbs +97.6%
Equal in Water - 91.69
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
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +482.4%
Contains more Fats +86.5%
Contains more Other +177.4%
Contains more Carbs +97.6%
Equal in Water - 91.69

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) Jalapeño
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) Jalapeño Opinion
Net carbs 3.29g 3.7g Jalapeño
Protein 5.3g 0.91g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.37g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 6.5g Jalapeño
Calories 30kcal 29kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 2.63g Jalapeño
Sugar 4.12g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.8g Jalapeño
Calcium 84mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 26mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 248mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 3mg Jalapeño
Zinc 0.3mg 0.14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.046mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.097mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.4µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 1078IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 54µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 3.58mg Jalapeño
Vitamin C 88mg 118.6mg Jalapeño
Vitamin B1 0.181mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.28mg Jalapeño
Vitamin B5 0.063mg 0.315mg Jalapeño
Vitamin B6 0.803mg 0.419mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 27µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 18.5µg Jalapeño
Saturated Fat 0.092g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.029g Jalapeño
Polyunsaturated fat 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Jalapeño
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)
64%
Jalapeño
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 8mg)
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 - 4.12g)
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 - 0.092g)
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 - $0.8)
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.