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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Potassium, Vitamin B2, and Vitamin B1, while Wakame has more Manganese, Folate, Vitamin B5, and Copper.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 94% higher.
  • Wakame contains 402 times less Vitamin B6 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, while Wakame contains 0.002mg.
  • The amount of Sodium in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower.

The food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Seaweed, wakame, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Wakame 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
Wakame
Wakame
Contains more Phosphorus +23.8%
Contains more Potassium +1116%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Contains more Calcium +78.6%
Contains more Magnesium +25.9%
Contains more Zinc +26.7%
Contains more Copper +41.3%
Contains more Manganese +161.2%
Equal in Iron - 2.18
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%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +23.8%
Contains more Potassium +1116%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Contains more Calcium +78.6%
Contains more Magnesium +25.9%
Contains more Zinc +26.7%
Contains more Copper +41.3%
Contains more Manganese +161.2%
Equal in Iron - 2.18

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
:
5
Wakame
Wakame
Contains more Vitamin A +381.7%
Contains more Vitamin C +2833.3%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +57.4%
Contains more Vitamin B6 +40050%
Contains more Vitamin B3 +44.1%
Contains more Vitamin B5 +1006.3%
Contains more Folate +53.1%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +381.7%
Contains more Vitamin C +2833.3%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +57.4%
Contains more Vitamin B6 +40050%
Contains more Vitamin B3 +44.1%
Contains more Vitamin B5 +1006.3%
Contains more Folate +53.1%

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
Wakame
Wakame
Contains more Protein +74.9%
Contains more Water +11.6%
Contains more Carbs +177.8%
Contains more Other +389.8%
Equal in Fats - 0.64
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +74.9%
Contains more Water +11.6%
Contains more Carbs +177.8%
Contains more Other +389.8%
Equal in Fats - 0.64

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Wakame Opinion
Net carbs 3.29g 8.64g Wakame
Protein 5.3g 3.03g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.64g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 9.14g Wakame
Calories 30kcal 45kcal Wakame
Sugar 0.65g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.5g Wakame
Calcium 84mg 150mg Wakame
Iron 2.04mg 2.18mg Wakame
Magnesium 85mg 107mg Wakame
Phosphorus 99mg 80mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 50mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 872mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.38mg Wakame
Copper 0.201mg 0.284mg Wakame
Manganese 0.536mg 1.4mg Wakame
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 360IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 18µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1mg Wakame
Vitamin C 88mg 3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.6mg Wakame
Vitamin B5 0.063mg 0.697mg Wakame
Vitamin B6 0.803mg 0.002mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Wakame
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)
29%
Wakame
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
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 - 0.65g)
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 - 861mg)
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 - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.