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

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

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

  • The amount of Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Copper, Vitamin B2, Manganese, Vitamin B1, and Vitamin A RAE in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Salsify.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 93% more than Salsify.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Salsify 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
:
0
Salsify
Salsify
Contains more Calcium +78.7%
Contains more Iron +270.9%
Contains more Magnesium +372.2%
Contains more Phosphorus +76.8%
Contains more Potassium +114.8%
Contains less Sodium -31.3%
Contains more Copper +187.1%
Contains more Manganese +155.2%
Contains more Selenium +50%
Equal in Zinc - 0.3
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%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +78.7%
Contains more Iron +270.9%
Contains more Magnesium +372.2%
Contains more Phosphorus +76.8%
Contains more Potassium +114.8%
Contains less Sodium -31.3%
Contains more Copper +187.1%
Contains more Manganese +155.2%
Contains more Selenium +50%
Equal in Zinc - 0.3

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
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin C +1813%
Contains more Vitamin B1 +223.2%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B6 +268.3%
Contains more Folate +753.3%
Contains more Vitamin B5 +338.1%
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1813%
Contains more Vitamin B1 +223.2%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B6 +268.3%
Contains more Folate +753.3%
Contains more Vitamin B5 +338.1%

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
Salsify
Salsify
Contains more Protein +94.1%
Contains more Fats +305.9%
Contains more Water +10.2%
Contains more Other +98.6%
Contains more Carbs +366.9%
Equal in Water - 81
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
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Protein +94.1%
Contains more Fats +305.9%
Contains more Water +10.2%
Contains more Other +98.6%
Contains more Carbs +366.9%
Equal in Water - 81

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) Salsify
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
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) Salsify Opinion
Net carbs 3.29g 12.26g Salsify
Protein 5.3g 2.73g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 15.36g Salsify
Calories 30kcal 68kcal Salsify
Sugar 2.9g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.1g Salsify
Calcium 84mg 47mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.55mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 56mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 283mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.3mg
Copper 0.201mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 0IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.19mg Salsify
Vitamin C 88mg 4.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.056mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.173mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.392mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.276mg Salsify
Vitamin B6 0.803mg 0.218mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 15µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.3µg Salsify
Saturated Fat 0.041g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Salsify
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)
13%
Salsify
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
16%
Salsify

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 - 2.9g)
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 - 5mg)
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 - 0.041g)
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)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.