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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Vitamin B1, and Phosphorus, however, Spinach is richer in Vitamin A RAE, Iron, Manganese, and Calcium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 87% more than Spinach.
  • Spinach has 3 times less Vitamin B6 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.803mg of Vitamin B6, while Spinach has 0.242mg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Spinach 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)
4
:
6
Spinach
Spinach
Contains more Phosphorus +76.8%
Contains more Potassium +30.5%
Contains less Sodium -84.3%
Contains more Copper +15.5%
Contains more Calcium +61.9%
Contains more Iron +75%
Contains more Zinc +153.3%
Contains more Manganese +74.4%
Contains more Selenium +66.7%
Equal in Magnesium - 87
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%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +76.8%
Contains more Potassium +30.5%
Contains less Sodium -84.3%
Contains more Copper +15.5%
Contains more Calcium +61.9%
Contains more Iron +75%
Contains more Zinc +153.3%
Contains more Manganese +74.4%
Contains more Selenium +66.7%
Equal in Magnesium - 87

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)
5
:
5
Spinach
Spinach
Contains more Vitamin C +798%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B6 +231.8%
Contains more Vitamin A +504.4%
Contains more Vitamin B5 +130.2%
Contains more Folate +14.1%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +798%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B6 +231.8%
Contains more Vitamin A +504.4%
Contains more Vitamin B5 +130.2%
Contains more Folate +14.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Spinach
Spinach
Contains more Protein +78.5%
Contains more Fats +165.4%
Contains more Carbs +14%
Contains more Other +23.1%
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +78.5%
Contains more Fats +165.4%
Contains more Carbs +14%
Contains more Other +23.1%
Equal in Water - 91.21

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Spinach Opinion
Net carbs 3.29g 1.35g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.97g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.26g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.75g Spinach
Calories 30kcal 23kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.43g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.4g Spinach
Calcium 84mg 136mg Spinach
Iron 2.04mg 3.57mg Spinach
Magnesium 85mg 87mg Spinach
Phosphorus 99mg 56mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 466mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 70mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.76mg Spinach
Copper 0.201mg 0.174mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 1734IU 10481IU Spinach
Vitamin A RAE 87µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 88mg 9.8mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.095mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.236mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.49mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.145mg Spinach
Vitamin B6 0.803mg 0.242mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Spinach
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)
183%
Spinach
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
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 - 0.43g)
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 - 59mg)
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 - 0.043g)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.