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

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

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What are the main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Potato?

  • Potato has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Iron, Vitamin B1, Vitamin A RAE, and Copper 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 87% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87 times more Vitamin A RAE than Potato. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg of Vitamin A RAE, while Potato has 1µg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, baked, flesh and skin, without salt types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Potato 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)
8
:
2
Potato
Potato
Contains more Calcium +460%
Contains more Iron +88.9%
Contains more Magnesium +203.6%
Contains more Phosphorus +41.4%
Contains more Potassium +13.6%
Contains more Copper +70.3%
Contains more Manganese +144.7%
Contains more Selenium +125%
Contains more Zinc +20%
Equal in Sodium - 10
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%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +460%
Contains more Iron +88.9%
Contains more Magnesium +203.6%
Contains more Phosphorus +41.4%
Contains more Potassium +13.6%
Contains more Copper +70.3%
Contains more Manganese +144.7%
Contains more Selenium +125%
Contains more Zinc +20%
Equal in Sodium - 10

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
Potato
Potato
Contains more Vitamin A +17240%
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B6 +158.2%
Contains more Folate +357.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +496.8%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +17240%
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B6 +158.2%
Contains more Folate +357.1%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +496.8%

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
Potato
Potato
Contains more Protein +112%
Contains more Fats +430.8%
Contains more Water +19.2%
Contains more Other +10.5%
Contains more Carbs +542.9%
Equal in Other - 1.33
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
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +112%
Contains more Fats +430.8%
Contains more Water +19.2%
Contains more Other +10.5%
Contains more Carbs +542.9%
Equal in Other - 1.33

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) Potato
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) Potato Opinion
Net carbs 3.29g 18.95g Potato
Protein 5.3g 2.5g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 21.15g Potato
Calories 30kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.2g Potato
Calcium 84mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.08mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 70mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 535mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 10mg Potato
Zinc 0.3mg 0.36mg Potato
Copper 0.201mg 0.118mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.219mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.4µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 10IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 1µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.04mg Potato
Vitamin C 88mg 9.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.064mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.048mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.41mg Potato
Vitamin B5 0.063mg 0.376mg Potato
Vitamin B6 0.803mg 0.311mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 28µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.034g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.003g Potato
Polyunsaturated fat 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Potato
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)
17%
Potato
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
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 - 1.18g)
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 - 0.034g)
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 - 86)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.