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

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Pumpkin flowers different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than Pumpkin flowers in Vitamin C, Vitamin B2, Folate, Iron, Magnesium, Potassium, Vitamin B1, and Phosphorus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 67% more than Pumpkin flowers.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 5 times more Vitamin B2 than Pumpkin flowers. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.362mg of Vitamin B2, while Pumpkin flowers contain 0.075mg.

Balsam-pear (bitter gourd), leafy tips, raw and Pumpkin flowers, raw types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Pumpkin flowers 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 flowers
Pumpkin flowers
Contains more Calcium +115.4%
Contains more Iron +191.4%
Contains more Magnesium +254.2%
Contains more Phosphorus +102%
Contains more Potassium +251.4%
Contains more Selenium +28.6%
Contains less Sodium -54.5%
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 flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +115.4%
Contains more Iron +191.4%
Contains more Magnesium +254.2%
Contains more Phosphorus +102%
Contains more Potassium +251.4%
Contains more Selenium +28.6%
Contains less Sodium -54.5%

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
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin C +214.3%
Contains more Vitamin B1 +331%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +60.9%
Contains more Folate +116.9%
Contains more Vitamin A +12.3%
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 flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin C +214.3%
Contains more Vitamin B1 +331%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +60.9%
Contains more Folate +116.9%
Contains more Vitamin A +12.3%

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
Pumpkin flowers
Pumpkin flowers
Contains more Protein +414.6%
Contains more Fats +885.7%
Contains more Other +212.8%
Equal in Carbs - 3.28
Equal in Water - 95.15
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 flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +414.6%
Contains more Fats +885.7%
Contains more Other +212.8%
Equal in Carbs - 3.28
Equal in Water - 95.15

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 flowers
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
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) Pumpkin flowers Opinion
Net carbs 3.29g 3.28g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.03g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.07g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.28g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 15kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 84mg 39mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 49mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 173mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 5mg Pumpkin flowers
Zinc 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 1947IU Pumpkin flowers
Vitamin A RAE 87µg 97µg Pumpkin flowers
Vitamin C 88mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.042mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.075mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.69mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 59µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.036g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.009g Pumpkin flowers
Polyunsaturated fat 0.004g Pumpkin flowers

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 flowers
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)
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
10%
Pumpkin flowers

Comparison summary

Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 6mg)
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 - 0.036g)
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 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 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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.