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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Vine spinach (basella)

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Vine spinach (basella) different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin B6, Vitamin B2, Vitamin B1, Iron, Copper, and Phosphorus, however, Vine spinach (basella) is richer in Vitamin A RAE, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin B6 from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 43% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 4 times more Vitamin B1 than Vine spinach (basella). While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.181mg of Vitamin B1, Vine spinach (basella) contains only 0.05mg.

Balsam-pear (bitter gourd), leafy tips, raw and Vinespinach, (basella), raw are the varieties used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Vine spinach (basella) 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)
7
:
3
Vine spinach (basella)
Vine spinach (basella)
Contains more Iron +70%
Contains more Magnesium +30.8%
Contains more Phosphorus +90.4%
Contains more Potassium +19.2%
Contains less Sodium -54.2%
Contains more Copper +87.9%
Contains more Selenium +12.5%
Contains more Calcium +29.8%
Contains more Zinc +43.3%
Contains more Manganese +37.1%
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%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Iron +70%
Contains more Magnesium +30.8%
Contains more Phosphorus +90.4%
Contains more Potassium +19.2%
Contains less Sodium -54.2%
Contains more Copper +87.9%
Contains more Selenium +12.5%
Contains more Calcium +29.8%
Contains more Zinc +43.3%
Contains more Manganese +37.1%

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
:
3
Vine spinach (basella)
Vine spinach (basella)
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +18.9%
Contains more Vitamin B6 +234.6%
Contains more Vitamin A +361.4%
Contains more Vitamin C +15.9%
Equal in Folate - 140
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%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +18.9%
Contains more Vitamin B6 +234.6%
Contains more Vitamin A +361.4%
Contains more Vitamin C +15.9%
Equal in Folate - 140

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
Vine spinach (basella)
Vine spinach (basella)
Contains more Protein +194.4%
Contains more Fats +130%
Equal in Carbs - 3.4
Equal in Water - 93.1
Equal in Other - 1.4
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
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more Protein +194.4%
Contains more Fats +130%
Equal in Carbs - 3.4
Equal in Water - 93.1
Equal in Other - 1.4

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) Vine spinach (basella)
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Vine spinach (basella) Opinion
Net carbs 3.29g 3.4g Vine spinach (basella)
Protein 5.3g 1.8g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.4g Vine spinach (basella)
Calories 30kcal 19kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 84mg 109mg Vine spinach (basella)
Iron 2.04mg 1.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 65mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 52mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 510mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.43mg Vine spinach (basella)
Copper 0.201mg 0.107mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.735mg Vine spinach (basella)
Selenium 0.9µg 0.8µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 8000IU Vine spinach (basella)
Vitamin A RAE 87µg 400µg Vine spinach (basella)
Vitamin C 88mg 102mg Vine spinach (basella)
Vitamin B1 0.181mg 0.05mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.155mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.5mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.053mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 140µg Vine spinach (basella)
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Vine spinach (basella)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
87%
Vine spinach (basella)
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
34%
Vine spinach (basella)

Comparison summary

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 - 13mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.