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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, however, Poblano is richer in Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Potassium, Vitamin B5, Copper, Vitamin B3, and Manganese.
  • Poblano covers your daily Vitamin B6 needs 210% more than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Poblano has 44 times less Vitamin C than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 88mg of Vitamin C, while Poblano has 2mg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Poblano 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.
Contains more Calcium +37.7%
Contains less Sodium -74.4%
Contains more Iron +435.8%
Contains more Magnesium +32.9%
Contains more Phosphorus +103%
Contains more Potassium +296.5%
Contains more Zinc +373.3%
Contains more Copper +152.7%
Contains more Manganese +138.6%
Contains more Selenium +222.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +37.7%
Contains less Sodium -74.4%
Contains more Iron +435.8%
Contains more Magnesium +32.9%
Contains more Phosphorus +103%
Contains more Potassium +296.5%
Contains more Zinc +373.3%
Contains more Copper +152.7%
Contains more Manganese +138.6%
Contains more Selenium +222.2%

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.
:
Contains more Vitamin C +4300%
Contains more Folate +85.5%
Contains more Vitamin A +1078.7%
Contains more Vitamin B2 +522.9%
Contains more Vitamin B3 +476.8%
Contains more Vitamin B5 +3063.5%
Contains more Vitamin B6 +340.2%
Equal in Vitamin B1 - 0.179
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0% 0%
Contains more Vitamin C +4300%
Contains more Folate +85.5%
Contains more Vitamin A +1078.7%
Contains more Vitamin B2 +522.9%
Contains more Vitamin B3 +476.8%
Contains more Vitamin B5 +3063.5%
Contains more Vitamin B6 +340.2%
Equal in Vitamin B1 - 0.179

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +294.4%
Contains more Protein +123.8%
Contains more Fats +1088.4%
Contains more Carbs +1462.9%
Contains more Other +300.7%
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +294.4%
Contains more Protein +123.8%
Contains more Fats +1088.4%
Contains more Carbs +1462.9%
Contains more Other +300.7%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Poblano Opinion
Net carbs 3.29g 29.82g Poblano
Protein 5.3g 11.86g Poblano
Fats 0.69g 8.2g Poblano
Carbs 3.29g 51.42g Poblano
Calories 30kcal 281kcal Poblano
Fiber 21.6g Poblano
Calcium 84mg 61mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 10.93mg Poblano
Magnesium 85mg 113mg Poblano
Phosphorus 99mg 201mg Poblano
Potassium 608mg 2411mg Poblano
Sodium 11mg 43mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 1.42mg Poblano
Copper 0.201mg 0.508mg Poblano
Manganese 0.536mg 1.279mg Poblano
Selenium 0.9µg 2.9µg Poblano
Vitamin A 1734IU 20438IU Poblano
Vitamin A RAE 87µg 1022µg Poblano
Vitamin C 88mg 2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.179mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 2.255mg Poblano
Vitamin B3 1.11mg 6.403mg Poblano
Vitamin B5 0.063mg 1.993mg Poblano
Vitamin B6 0.803mg 3.535mg Poblano
Folate 128µg 69µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.155mg Poblano
Threonine 0.425mg Poblano
Isoleucine 0.373mg Poblano
Leucine 0.605mg Poblano
Lysine 0.515mg Poblano
Methionine 0.142mg Poblano
Phenylalanine 0.361mg Poblano
Valine 0.489mg Poblano
Histidine 0.232mg Poblano
Saturated Fat 0.82g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.492g Poblano
Polyunsaturated fat 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Poblano
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
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
223%
Poblano
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
120%
Poblano

Comparison summary

Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
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 - 0.82g)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $7)
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 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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.