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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Sun-dried tomato

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Sun-dried tomato different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin B6, and Folate, while Sun-dried tomato is higher in Copper, Potassium, Vitamin B3, Vitamin C, Vitamin B5, Iron, and Phosphorus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin B6 37% more than Sun-dried tomato.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 6 times more Folate than Sun-dried tomato. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, while Sun-dried tomato contains 23µg.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Sodium.

Balsam-pear (bitter gourd), leafy tips, raw and Tomatoes, sun-dried, packed in oil, drained types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Sun-dried tomato 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
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +78.7%
Contains less Sodium -95.9%
Contains more Manganese +15%
Contains more Iron +31.4%
Contains more Phosphorus +40.4%
Contains more Potassium +157.4%
Contains more Zinc +160%
Contains more Copper +135.3%
Contains more Selenium +233.3%
Equal in Magnesium - 81
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%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +78.7%
Contains less Sodium -95.9%
Contains more Manganese +15%
Contains more Iron +31.4%
Contains more Phosphorus +40.4%
Contains more Potassium +157.4%
Contains more Zinc +160%
Contains more Copper +135.3%
Contains more Selenium +233.3%
Equal in Magnesium - 81

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)
3
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin A +34.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +456.5%
Contains more Vitamin C +15.7%
Contains more Vitamin B3 +227%
Contains more Vitamin B5 +660.3%
Equal in Vitamin B1 - 0.193
Equal in Vitamin B2 - 0.383
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +34.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +456.5%
Contains more Vitamin C +15.7%
Contains more Vitamin B3 +227%
Contains more Vitamin B5 +660.3%
Equal in Vitamin B1 - 0.193
Equal in Vitamin B2 - 0.383

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
Sun-dried tomato
Sun-dried tomato
Contains more Water +65.8%
Contains more Fats +1940.6%
Contains more Carbs +609.1%
Contains more Other +151.7%
Equal in Protein - 5.06
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
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +65.8%
Contains more Fats +1940.6%
Contains more Carbs +609.1%
Contains more Other +151.7%
Equal in Protein - 5.06

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) Sun-dried tomato
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Sun-dried tomato Opinion
Net carbs 3.29g 17.53g Sun-dried tomato
Protein 5.3g 5.06g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 14.08g Sun-dried tomato
Carbs 3.29g 23.33g Sun-dried tomato
Calories 30kcal 213kcal Sun-dried tomato
Fiber 5.8g Sun-dried tomato
Calcium 84mg 47mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 2.68mg Sun-dried tomato
Magnesium 85mg 81mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 139mg Sun-dried tomato
Potassium 608mg 1565mg Sun-dried tomato
Sodium 11mg 266mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.78mg Sun-dried tomato
Copper 0.201mg 0.473mg Sun-dried tomato
Manganese 0.536mg 0.466mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 3µg Sun-dried tomato
Vitamin A 1734IU 1286IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 64µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 101.8mg Sun-dried tomato
Vitamin B1 0.181mg 0.193mg Sun-dried tomato
Vitamin B2 0.362mg 0.383mg Sun-dried tomato
Vitamin B3 1.11mg 3.63mg Sun-dried tomato
Vitamin B5 0.063mg 0.479mg Sun-dried tomato
Vitamin B6 0.803mg 0.319mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 23µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.037mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg Sun-dried tomato
Methionine 0.044mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg Sun-dried tomato
Saturated Fat 1.893g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 8.663g Sun-dried tomato
Polyunsaturated fat 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Sun-dried tomato
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)
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
66%
Sun-dried tomato

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
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 - 255mg)
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 - 1.893g)
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 - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.