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

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

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Summary of differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Summer squash

  • The amount of Vitamin C, Vitamin B6, Folate, Iron, Vitamin B2, Copper, Magnesium, Manganese, Vitamin B1, and Potassium in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Summer squash.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 79% more than Summer squash.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 6 times more Iron than Summer squash. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 2.04mg of Iron, Summer squash contains only 0.35mg.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Squash, summer, all varieties, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Summer squash 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
:
1
Summer squash
Summer squash
Contains more Calcium +460%
Contains more Iron +482.9%
Contains more Magnesium +400%
Contains more Phosphorus +160.5%
Contains more Potassium +132.1%
Contains more Copper +294.1%
Contains more Manganese +206.3%
Contains more Selenium +350%
Contains less Sodium -81.8%
Equal in Zinc - 0.29
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%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +460%
Contains more Iron +482.9%
Contains more Magnesium +400%
Contains more Phosphorus +160.5%
Contains more Potassium +132.1%
Contains more Copper +294.1%
Contains more Manganese +206.3%
Contains more Selenium +350%
Contains less Sodium -81.8%
Equal in Zinc - 0.29

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
Summer squash
Summer squash
Contains more Vitamin A +767%
Contains more Vitamin C +417.6%
Contains more Vitamin B1 +277.1%
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +268.3%
Contains more Folate +341.4%
Contains more Vitamin B5 +146%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +767%
Contains more Vitamin C +417.6%
Contains more Vitamin B1 +277.1%
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +268.3%
Contains more Folate +341.4%
Contains more Vitamin B5 +146%

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
Summer squash
Summer squash
Contains more Protein +338%
Contains more Fats +283.3%
Contains more Other +137.1%
Equal in Carbs - 3.35
Equal in Water - 94.64
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +338%
Contains more Fats +283.3%
Contains more Other +137.1%
Equal in Carbs - 3.35
Equal in Water - 94.64

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Summer squash Opinion
Net carbs 3.29g 2.25g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.21g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.18g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.35g Summer squash
Calories 30kcal 16kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.95g Summer squash
Sugar 2.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.1g Summer squash
Calcium 84mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.35mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 38mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 262mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 2mg Summer squash
Zinc 0.3mg 0.29mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.051mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.175mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.2µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 200IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 10µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.12mg Summer squash
Vitamin C 88mg 17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.048mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.142mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.487mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.155mg Summer squash
Vitamin B6 0.803mg 0.218mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 29µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Summer squash
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)
18%
Summer squash
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 9mg)
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 - 2.2g)
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 - 0.044g)
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 - 13)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.