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

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

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

  • Poi contains less Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Iron, Potassium, Vitamin A RAE, Phosphorus, and Manganese than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 93% higher.
  • Poi contains 29 times less Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg of Vitamin A RAE, while Poi contains 3µg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Poi 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)
10
:
0
Poi
Poi
Contains more Calcium +425%
Contains more Iron +131.8%
Contains more Magnesium +254.2%
Contains more Phosphorus +153.8%
Contains more Potassium +232.2%
Contains more Zinc +36.4%
Contains more Copper +21.1%
Contains more Manganese +44.9%
Contains more Selenium +28.6%
Equal in Sodium - 12
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%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +425%
Contains more Iron +131.8%
Contains more Magnesium +254.2%
Contains more Phosphorus +153.8%
Contains more Potassium +232.2%
Contains more Zinc +36.4%
Contains more Copper +21.1%
Contains more Manganese +44.9%
Contains more Selenium +28.6%
Equal in Sodium - 12

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)
7
:
3
Poi
Poi
Contains more Vitamin A +2527.3%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B2 +805%
Contains more Vitamin B6 +194.1%
Contains more Folate +509.5%
Contains more Vitamin B5 +365.1%
Equal in Vitamin B3 - 1.1
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin A +2527.3%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B2 +805%
Contains more Vitamin B6 +194.1%
Contains more Folate +509.5%
Contains more Vitamin B5 +365.1%
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Poi
Poi
Contains more Protein +1294.7%
Contains more Fats +392.9%
Contains more Water +24.6%
Contains more Other +141%
Contains more Carbs +727.7%
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
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +1294.7%
Contains more Fats +392.9%
Contains more Water +24.6%
Contains more Other +141%
Contains more Carbs +727.7%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Poi Opinion
Net carbs 3.29g 26.83g Poi
Protein 5.3g 0.38g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.14g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 27.23g Poi
Calories 30kcal 112kcal Poi
Sugar 0.39g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.4g Poi
Calcium 84mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 39mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 183mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.166mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.37mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 66IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 3µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 2.3mg Poi
Vitamin C 88mg 4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.293mg Poi
Vitamin B6 0.803mg 0.273mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 21µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1µg Poi
Saturated Fat 0.029g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Poi
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)
19%
Poi
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
20%
Poi

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 - 0.39g)
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 - 1mg)
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 - 0.029g)
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 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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.