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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Iron, Magnesium, Vitamin B1, and Copper, however, Pumpkin is higher in Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 93% more than Pumpkin.
  • Pumpkin contains 18 times less Vitamin B6 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, while Pumpkin contains 0.044mg.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Pumpkin 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
Pumpkin
Pumpkin
Contains more Calcium +460%
Contains more Iron +257.9%
Contains more Magnesium +844.4%
Contains more Phosphorus +230%
Contains more Potassium +164.3%
Contains more Zinc +30.4%
Contains more Copper +120.9%
Contains more Manganese +502.2%
Contains more Selenium +350%
Contains less Sodium -90.9%
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%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +460%
Contains more Iron +257.9%
Contains more Magnesium +844.4%
Contains more Phosphorus +230%
Contains more Potassium +164.3%
Contains more Zinc +30.4%
Contains more Copper +120.9%
Contains more Manganese +502.2%
Contains more Selenium +350%
Contains less Sodium -90.9%

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)
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin C +1772.3%
Contains more Vitamin B1 +483.9%
Contains more Vitamin B2 +364.1%
Contains more Vitamin B3 +168.8%
Contains more Vitamin B6 +1725%
Contains more Folate +1322.2%
Contains more Vitamin A +231.9%
Contains more Vitamin B5 +219%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +1772.3%
Contains more Vitamin B1 +483.9%
Contains more Vitamin B2 +364.1%
Contains more Vitamin B3 +168.8%
Contains more Vitamin B6 +1725%
Contains more Folate +1322.2%
Contains more Vitamin A +231.9%
Contains more Vitamin B5 +219%

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
Pumpkin
Pumpkin
Contains more Protein +636.1%
Contains more Fats +885.7%
Contains more Other +137.1%
Contains more Carbs +48.9%
Equal in Water - 93.69
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +636.1%
Contains more Fats +885.7%
Contains more Other +137.1%
Contains more Carbs +48.9%
Equal in Water - 93.69

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) Pumpkin
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) Pumpkin Opinion
Net carbs 3.29g 3.8g Pumpkin
Protein 5.3g 0.72g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.07g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.9g Pumpkin
Calories 30kcal 20kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 2.08g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.1g Pumpkin
Calcium 84mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.57mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 30mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 230mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 1mg Pumpkin
Zinc 0.3mg 0.23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.091mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.089mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.2µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 5755IU Pumpkin
Vitamin A RAE 87µg 288µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 88mg 4.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.031mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.078mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.413mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.201mg Pumpkin
Vitamin B6 0.803mg 0.044mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.009g Pumpkin
Polyunsaturated fat 0.004g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Pumpkin
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)
37%
Pumpkin
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
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 - 2.08g)
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 - 0.037g)
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 - 52)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.