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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than Russet potato in Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Iron, Copper, Vitamin A RAE, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 89% more than Russet potato.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87 times more Vitamin A RAE than Russet potato. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg of Vitamin A RAE, while Russet potato contains 1µg.

Balsam-pear (bitter gourd), leafy tips, raw and Potatoes, Russet, flesh and skin, baked types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Russet 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
Russet potato
Russet potato
Contains more Calcium +366.7%
Contains more Iron +90.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +39.4%
Contains more Potassium +10.5%
Contains less Sodium -21.4%
Contains more Copper +87.9%
Contains more Manganese +135.1%
Contains more Selenium +80%
Contains more Zinc +16.7%
Equal in Potassium - 550
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%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +366.7%
Contains more Iron +90.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +39.4%
Contains more Potassium +10.5%
Contains less Sodium -21.4%
Contains more Copper +87.9%
Contains more Manganese +135.1%
Contains more Selenium +80%
Contains more Zinc +16.7%
Equal in Potassium - 550

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
Russet potato
Russet potato
Contains more Vitamin A +17240%
Contains more Vitamin C +960.2%
Contains more Vitamin B1 +170.1%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B6 +126.8%
Contains more Folate +392.3%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +503.2%
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +17240%
Contains more Vitamin C +960.2%
Contains more Vitamin B1 +170.1%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B6 +126.8%
Contains more Folate +392.3%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +503.2%

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
Russet potato
Russet potato
Contains more Protein +101.5%
Contains more Fats +430.8%
Contains more Water +19.9%
Contains more Carbs +551.7%
Equal in Other - 1.35
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Protein +101.5%
Contains more Fats +430.8%
Contains more Water +19.9%
Contains more Carbs +551.7%
Equal in Other - 1.35

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) Russet 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) Russet potato Opinion
Net carbs 3.29g 19.14g Russet potato
Protein 5.3g 2.63g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 21.44g Russet potato
Calories 30kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.3g Russet potato
Calcium 84mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 30mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 71mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 550mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.35mg Russet potato
Copper 0.201mg 0.107mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.228mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.5µg 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 0.07mg Russet potato
Vitamin C 88mg 8.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.067mg 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 1.348mg Russet potato
Vitamin B5 0.063mg 0.38mg Russet potato
Vitamin B6 0.803mg 0.354mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 26µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2µg Russet potato
Tryptophan 0.027mg Russet potato
Threonine 0.086mg Russet potato
Isoleucine 0.085mg Russet potato
Leucine 0.125mg Russet potato
Lysine 0.137mg Russet potato
Methionine 0.041mg Russet potato
Phenylalanine 0.104mg Russet potato
Valine 0.131mg Russet potato
Histidine 0.044mg Russet potato
Saturated Fat 0.032g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.003g Russet potato
Polyunsaturated fat 0.054g Russet 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) Russet 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)
18%
Russet potato
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
23%
Russet 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 - 1.08g)
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 - 3mg)
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 - 0.032g)
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 - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.