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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Folate, Magnesium, Copper, Manganese, Iron, Vitamin B1, and Vitamin A RAE than Shallot.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 89% higher.

Balsam-pear (bitter gourd), leafy tips, raw and Shallots, raw are the varieties used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Shallot 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)
8
:
2
Shallot
Shallot
Contains more Calcium +127%
Contains more Iron +70%
Contains more Magnesium +304.8%
Contains more Phosphorus +65%
Contains more Potassium +82%
Contains more Copper +128.4%
Contains more Manganese +83.6%
Contains more Zinc +33.3%
Contains more Selenium +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%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +127%
Contains more Iron +70%
Contains more Magnesium +304.8%
Contains more Phosphorus +65%
Contains more Potassium +82%
Contains more Copper +128.4%
Contains more Manganese +83.6%
Contains more Zinc +33.3%
Contains more Selenium +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)
7
:
3
Shallot
Shallot
Contains more Vitamin A +43250%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +455%
Contains more Vitamin B6 +132.8%
Contains more Folate +276.5%
Contains more Vitamin B5 +360.3%
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +43250%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +455%
Contains more Vitamin B6 +132.8%
Contains more Folate +276.5%
Contains more Vitamin B5 +360.3%

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
Shallot
Shallot
Contains more Protein +112%
Contains more Fats +590%
Contains more Water +11.8%
Contains more Other +83.8%
Contains more Carbs +410.6%
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +112%
Contains more Fats +590%
Contains more Water +11.8%
Contains more Other +83.8%
Contains more Carbs +410.6%

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) Shallot
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) Shallot Opinion
Net carbs 3.29g 13.6g Shallot
Protein 5.3g 2.5g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 16.8g Shallot
Calories 30kcal 72kcal Shallot
Sugar 7.87g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.2g Shallot
Calcium 84mg 37mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 60mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 334mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.4mg Shallot
Copper 0.201mg 0.088mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.292mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 1.2µg Shallot
Vitamin A 1734IU 4IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.04mg Shallot
Vitamin C 88mg 8mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.02mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.29mg Shallot
Vitamin B6 0.803mg 0.345mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 34µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.8µg Shallot
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.017g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.014g Shallot
Polyunsaturated fat 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Shallot
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%
Shallot
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
21%
Shallot

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 - 7.87g)
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 - 0.017g)
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 - 30)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.3)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.