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

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

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Significant differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Red potato

  • The amount of Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Manganese, Magnesium, Vitamin A RAE, Vitamin B1, and Calcium in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Red potato.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 84% more than Red potato.
  • Red potato has 87 times less Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg of Vitamin A RAE, while Red potato has 1µg.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, red, flesh and skin, baked.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Red 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)
9
:
1
Red potato
Red potato
Contains more Calcium +833.3%
Contains more Iron +191.4%
Contains more Magnesium +203.6%
Contains more Phosphorus +37.5%
Contains more Potassium +11.6%
Contains more Copper +15.5%
Contains more Manganese +209.8%
Contains more Zinc +33.3%
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%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +833.3%
Contains more Iron +191.4%
Contains more Magnesium +203.6%
Contains more Phosphorus +37.5%
Contains more Potassium +11.6%
Contains more Copper +15.5%
Contains more Manganese +209.8%
Contains more Zinc +33.3%
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)
6
:
4
Red potato
Red potato
Contains more Vitamin A +17240%
Contains more Vitamin C +598.4%
Contains more Vitamin B1 +151.4%
Contains more Vitamin B2 +624%
Contains more Vitamin B6 +278.8%
Contains more Folate +374.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +441.3%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +17240%
Contains more Vitamin C +598.4%
Contains more Vitamin B1 +151.4%
Contains more Vitamin B2 +624%
Contains more Vitamin B6 +278.8%
Contains more Folate +374.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +441.3%

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
Red potato
Red potato
Contains more Protein +130.4%
Contains more Fats +360%
Contains more Water +16.4%
Contains more Other +14%
Contains more Carbs +495.4%
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +130.4%
Contains more Fats +360%
Contains more Water +16.4%
Contains more Other +14%
Contains more Carbs +495.4%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Red potato Opinion
Net carbs 3.29g 17.79g Red potato
Protein 5.3g 2.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.15g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 19.59g Red potato
Calories 30kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.8g Red potato
Calcium 84mg 9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 72mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 545mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.4mg Red potato
Copper 0.201mg 0.174mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.173mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 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 0.08mg Red potato
Vitamin C 88mg 12.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.072mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.05mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.595mg Red potato
Vitamin B5 0.063mg 0.341mg Red potato
Vitamin B6 0.803mg 0.212mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 27µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.002g Red potato
Polyunsaturated fat 0.043g Red 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) Red 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%
Red potato
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
22%
Red potato

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 - 1.43g)
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 - 0.026g)
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 - 89)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.