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

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

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Differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Sauerkraut

  • Sauerkraut contains less Vitamin C, Vitamin B6, Vitamin B2, Folate, Magnesium, Manganese, Vitamin B1, Potassium, and Copper than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 81% higher.
  • Sauerkraut contains 16 times less Vitamin B2 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.362mg of Vitamin B2, while Sauerkraut contains 0.022mg.
  • The amount of Sodium in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower.

The food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Sauerkraut, canned, solids and liquids.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Sauerkraut 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
Sauerkraut
Sauerkraut
Contains more Calcium +180%
Contains more Iron +38.8%
Contains more Magnesium +553.8%
Contains more Phosphorus +395%
Contains more Potassium +257.6%
Contains less Sodium -98.3%
Contains more Zinc +57.9%
Contains more Copper +109.4%
Contains more Manganese +255%
Contains more Selenium +50%
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%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +180%
Contains more Iron +38.8%
Contains more Magnesium +553.8%
Contains more Phosphorus +395%
Contains more Potassium +257.6%
Contains less Sodium -98.3%
Contains more Zinc +57.9%
Contains more Copper +109.4%
Contains more Manganese +255%
Contains more Selenium +50%

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
Sauerkraut
Sauerkraut
Contains more Vitamin A +9533.3%
Contains more Vitamin C +498.6%
Contains more Vitamin B1 +761.9%
Contains more Vitamin B2 +1545.5%
Contains more Vitamin B3 +676.2%
Contains more Vitamin B6 +517.7%
Contains more Folate +433.3%
Contains more Vitamin B5 +47.6%
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +9533.3%
Contains more Vitamin C +498.6%
Contains more Vitamin B1 +761.9%
Contains more Vitamin B2 +1545.5%
Contains more Vitamin B3 +676.2%
Contains more Vitamin B6 +517.7%
Contains more Folate +433.3%
Contains more Vitamin B5 +47.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +482.4%
Contains more Fats +392.9%
Contains more Carbs +30.1%
Contains more Other +46.3%
Equal in Water - 92.52
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
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +482.4%
Contains more Fats +392.9%
Contains more Carbs +30.1%
Contains more Other +46.3%
Equal in Water - 92.52

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) Sauerkraut
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) Sauerkraut Opinion
Net carbs 3.29g 1.38g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 0.91g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.14g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.28g Sauerkraut
Calories 30kcal 19kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.04g Sauerkraut
Sugar 1.78g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.9g Sauerkraut
Calcium 84mg 30mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.47mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 20mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 170mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 661mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.096mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.151mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 18IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 1µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.14mg Sauerkraut
Vitamin C 88mg 14.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.021mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.022mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.143mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.093mg Sauerkraut
Vitamin B6 0.803mg 0.13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 24µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.013g Sauerkraut
Polyunsaturated fat 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Sauerkraut
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)
13%
Sauerkraut
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
24%
Sauerkraut

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 - 1.78g)
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 - 650mg)
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 - 0.034g)
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 - 32)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $1)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.