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

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

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What are the differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Rutabagas?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer than Rutabagas in Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Copper, Manganese, Magnesium, Vitamin A RAE, and Potassium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 70% more.

We used Balsam-pear (bitter gourd), leafy tips, raw and Rutabagas, raw types in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Rutabagas 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)
10
:
0
Rutabagas
Rutabagas
Contains more Calcium +95.3%
Contains more Iron +363.6%
Contains more Magnesium +325%
Contains more Phosphorus +86.8%
Contains more Potassium +99.3%
Contains more Zinc +25%
Contains more Copper +528.1%
Contains more Manganese +309.2%
Contains more Selenium +28.6%
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%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +95.3%
Contains more Iron +363.6%
Contains more Magnesium +325%
Contains more Phosphorus +86.8%
Contains more Potassium +99.3%
Contains more Zinc +25%
Contains more Copper +528.1%
Contains more Manganese +309.2%
Contains more Selenium +28.6%
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)
7
:
3
Rutabagas
Rutabagas
Contains more Vitamin A +86600%
Contains more Vitamin C +252%
Contains more Vitamin B1 +101.1%
Contains more Vitamin B2 +805%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +703%
Contains more Folate +509.5%
Contains more Vitamin B5 +154%
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +86600%
Contains more Vitamin C +252%
Contains more Vitamin B1 +101.1%
Contains more Vitamin B2 +805%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +703%
Contains more Folate +509.5%
Contains more Vitamin B5 +154%

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
Rutabagas
Rutabagas
Contains more Protein +390.7%
Contains more Fats +331.3%
Contains more Other +107%
Contains more Carbs +162%
Equal in Water - 89.43
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
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +390.7%
Contains more Fats +331.3%
Contains more Other +107%
Contains more Carbs +162%
Equal in Water - 89.43

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Rutabagas Opinion
Net carbs 3.29g 6.32g Rutabagas
Protein 5.3g 1.08g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.16g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 8.62g Rutabagas
Calories 30kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.3g Rutabagas
Calcium 84mg 43mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.44mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 20mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 53mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 305mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.032mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.131mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 2IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.3mg Rutabagas
Vitamin C 88mg 25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.09mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.16mg Rutabagas
Vitamin B6 0.803mg 0.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 21µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.3µg Rutabagas
Saturated Fat 0.027g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.025g Rutabagas
Polyunsaturated fat 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Rutabagas
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)
15%
Rutabagas
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
13%
Rutabagas

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 - 4.46g)
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 - 0.027g)
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 - 72)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $2.5)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.