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

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

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Differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Tomato

  • Tomato contains less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Manganese, Magnesium, Copper, Vitamin B1, and Potassium than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 83% higher.
  • Tomato contains 19 times less Vitamin B2 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.362mg of Vitamin B2, while Tomato contains 0.019mg.

The food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs 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)
9
:
1
Tomato
Tomato
Contains more Calcium +740%
Contains more Iron +655.6%
Contains more Magnesium +672.7%
Contains more Phosphorus +312.5%
Contains more Potassium +156.5%
Contains more Zinc +76.5%
Contains more Copper +240.7%
Contains more Manganese +370.2%
Contains more Selenium +∞%
Contains less Sodium -54.5%
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%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +740%
Contains more Iron +655.6%
Contains more Magnesium +672.7%
Contains more Phosphorus +312.5%
Contains more Potassium +156.5%
Contains more Zinc +76.5%
Contains more Copper +240.7%
Contains more Manganese +370.2%
Contains more Selenium +∞%
Contains less Sodium -54.5%

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
Tomato
Tomato
Contains more Vitamin A +108.2%
Contains more Vitamin C +542.3%
Contains more Vitamin B1 +389.2%
Contains more Vitamin B2 +1805.3%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B6 +903.8%
Contains more Folate +753.3%
Contains more Vitamin B5 +41.3%
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +108.2%
Contains more Vitamin C +542.3%
Contains more Vitamin B1 +389.2%
Contains more Vitamin B2 +1805.3%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B6 +903.8%
Contains more Folate +753.3%
Contains more Vitamin B5 +41.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
3
:
2
Tomato
Tomato
Contains more Protein +502.3%
Contains more Fats +245%
Contains more Other +188.2%
Contains more Carbs +18.2%
Equal in Water - 94.52
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
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +502.3%
Contains more Fats +245%
Contains more Other +188.2%
Contains more Carbs +18.2%
Equal in Water - 94.52

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) Tomato
Lower in Sodium ok
Lower in Sugar 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) Tomato Opinion
Net carbs 3.29g 2.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 0.88g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.89g Tomato
Calories 30kcal 18kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 1.37g Tomato
Sugar 2.63g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.2g Tomato
Calcium 84mg 10mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 237mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 5mg Tomato
Zinc 0.3mg 0.17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.059mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.114mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 833IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 42µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.54mg Tomato
Vitamin C 88mg 13.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.037mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.019mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.594mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.089mg Tomato
Vitamin B6 0.803mg 0.08mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 15µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 7.9µg Tomato
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.028g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.031g Tomato
Polyunsaturated fat 0.083g 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) 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)
16%
Tomato
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 6mg)
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 - 2.63g)
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 - 0.028g)
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 - 23)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.4)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.