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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Vitamin B1, Manganese, Copper, and Phosphorus than Purslane.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 74% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 11 times more Vitamin B6 than Purslane. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, Purslane contains only 0.073mg.

Balsam-pear (bitter gourd), leafy tips, raw and Purslane, raw are the varieties used in this article.

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Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Purslane infographic
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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 +29.2%
Contains more Magnesium +25%
Contains more Phosphorus +125%
Contains more Potassium +23.1%
Contains less Sodium -75.6%
Contains more Zinc +76.5%
Contains more Copper +77.9%
Contains more Manganese +76.9%
Equal in Iron - 1.99
Equal in Selenium - 0.9
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 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Calcium +29.2%
Contains more Magnesium +25%
Contains more Phosphorus +125%
Contains more Potassium +23.1%
Contains less Sodium -75.6%
Contains more Zinc +76.5%
Contains more Copper +77.9%
Contains more Manganese +76.9%
Equal in Iron - 1.99
Equal in Selenium - 0.9

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.
:
Contains more Vitamin A +31.4%
Contains more Vitamin C +319%
Contains more Vitamin B1 +285.1%
Contains more Vitamin B2 +223.2%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B5 +75%
Contains more Vitamin B6 +1000%
Contains more Folate +966.7%
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 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 7% 0%
Contains more Vitamin A +31.4%
Contains more Vitamin C +319%
Contains more Vitamin B1 +285.1%
Contains more Vitamin B2 +223.2%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B5 +75%
Contains more Vitamin B6 +1000%
Contains more Folate +966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +161.1%
Contains more Fats +91.7%
Equal in Carbs - 3.39
Equal in Water - 92.86
Equal in Other - 1.36
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +161.1%
Contains more Fats +91.7%
Equal in Carbs - 3.39
Equal in Water - 92.86
Equal in Other - 1.36

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) Purslane
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat 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) Purslane Opinion
Net carbs 3.29g 3.39g Purslane
Protein 5.3g 2.03g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.36g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.39g Purslane
Calories 30kcal 20kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 84mg 65mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 68mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 44mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 494mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 45mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.113mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.303mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 1320IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.047mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.112mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.48mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.036mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.073mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 12µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 12.8mg Purslane

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Purslane
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)
18%
Purslane
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
30%
Purslane

Comparison summary

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 Sodium?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains less Sodium (difference - 34mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.