Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Sweet potato
- Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Phosphorus, and Vitamin B1, however, Sweet potato is richer in Vitamin A RAE, and Vitamin B5.
- Sweet potato covers your daily Vitamin A RAE needs 97% more than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
- Sweet potato has 21 times less Folate than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 128µg of Folate, while Sweet potato has 6µg.
Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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.
Contains
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Calcium
+121.1%
Contains
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Iron
+195.7%
Contains
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Magnesium
+214.8%
Contains
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Phosphorus
+83.3%
Contains
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Potassium
+28%
Contains
less
Sodium
-69.4%
Contains
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Copper
+24.8%
Contains
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Selenium
+350%
Equal in Zinc - 0.32
Equal in Manganese - 0.497
Contains
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Calcium
+121.1%
Contains
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Iron
+195.7%
Contains
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Magnesium
+214.8%
Contains
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Phosphorus
+83.3%
Contains
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Potassium
+28%
Contains
less
Sodium
-69.4%
Contains
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Copper
+24.8%
Contains
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Selenium
+350%
Equal in Zinc - 0.32
Equal in Manganese - 0.497
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.
:
Contains
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Vitamin C
+349%
Contains
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Vitamin B1
+69.2%
Contains
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Vitamin B2
+241.5%
Contains
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Vitamin B6
+180.8%
Contains
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Folate
+2033.3%
Contains
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Vitamin A
+1008.3%
Contains
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Vitamin B3
+34%
Contains
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Vitamin B5
+1303.2%
Contains
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Vitamin C
+349%
Contains
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Vitamin B1
+69.2%
Contains
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Vitamin B2
+241.5%
Contains
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Vitamin B6
+180.8%
Contains
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Folate
+2033.3%
Contains
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Vitamin A
+1008.3%
Contains
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Vitamin B3
+34%
Contains
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Vitamin B5
+1303.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+163.7%
Contains
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Fats
+360%
Contains
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Water
+17.8%
Contains
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Carbs
+529.5%
Equal in Other - 1.35
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Protein
+163.7%
Contains
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Fats
+360%
Contains
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Water
+17.8%
Contains
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Carbs
+529.5%
Equal in Other - 1.35
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.29g | 17.41g |
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| Protein | 5.3g | 2.01g |
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| Fats | 0.69g | 0.15g |
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| Carbs | 3.29g | 20.71g |
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| Calories | 30kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 6.48g |
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| Fiber | 3.3g |
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| Calcium | 84mg | 38mg |
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| Iron | 2.04mg | 0.69mg |
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| Magnesium | 85mg | 27mg |
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| Phosphorus | 99mg | 54mg |
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| Potassium | 608mg | 475mg |
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| Sodium | 11mg | 36mg |
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| Zinc | 0.3mg | 0.32mg |
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| Copper | 0.201mg | 0.161mg |
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| Manganese | 0.536mg | 0.497mg |
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| Selenium | 0.9µg | 0.2µg |
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| Vitamin A | 1734IU | 19218IU |
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| Vitamin A RAE | 87µg | 961µg |
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| Vitamin E | 0.71mg |
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| Vitamin C | 88mg | 19.6mg |
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| Vitamin B1 | 0.181mg | 0.107mg |
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| Vitamin B2 | 0.362mg | 0.106mg |
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| Vitamin B3 | 1.11mg | 1.487mg |
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| Vitamin B5 | 0.063mg | 0.884mg |
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| Vitamin B6 | 0.803mg | 0.286mg |
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| Folate | 128µg | 6µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.107mg |
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| Isoleucine | 0.07mg |
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| Leucine | 0.118mg |
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| Lysine | 0.084mg |
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| Methionine | 0.037mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.11mg |
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| Histidine | 0.039mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.002g |
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| Polyunsaturated fat | 0.092g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
41%
25%
Comparison summary
Which food is lower in Sugar?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in glycemic index (difference - 70)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.2)
Which food is richer in minerals?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in minerals
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.