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

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

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Significant differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Water chestnuts

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Vitamin B2, Vitamin A RAE, and Manganese, however, Water chestnuts are richer in Copper, and Vitamin B5.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 93% more than Water chestnuts.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Water chestnuts 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)
8
:
2
Water chestnuts
Water chestnuts
Contains more Calcium +663.6%
Contains more Iron +3300%
Contains more Magnesium +286.4%
Contains more Phosphorus +57.1%
Contains less Sodium -21.4%
Contains more Manganese +61.9%
Contains more Selenium +28.6%
Contains more Zinc +66.7%
Contains more Copper +62.2%
Equal in Potassium - 584
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%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +663.6%
Contains more Iron +3300%
Contains more Magnesium +286.4%
Contains more Phosphorus +57.1%
Contains less Sodium -21.4%
Contains more Manganese +61.9%
Contains more Selenium +28.6%
Contains more Zinc +66.7%
Contains more Copper +62.2%
Equal in Potassium - 584

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
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +144.8%
Contains more Folate +700%
Contains more Vitamin B5 +660.3%
Equal in Vitamin B3 - 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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +144.8%
Contains more Folate +700%
Contains more Vitamin B5 +660.3%
Equal in Vitamin B3 - 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)
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +278.6%
Contains more Fats +590%
Contains more Water +21.5%
Contains more Other +33.6%
Contains more Carbs +627.7%
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
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +278.6%
Contains more Fats +590%
Contains more Water +21.5%
Contains more Other +33.6%
Contains more Carbs +627.7%

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Water chestnuts Opinion
Net carbs 3.29g 20.94g Water chestnuts
Protein 5.3g 1.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 23.94g Water chestnuts
Calories 30kcal 97kcal Water chestnuts
Sugar 4.8g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3g Water chestnuts
Calcium 84mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 63mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 584mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.5mg Water chestnuts
Copper 0.201mg 0.326mg Water chestnuts
Manganese 0.536mg 0.331mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 0IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1.2mg Water chestnuts
Vitamin C 88mg 4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.479mg Water chestnuts
Vitamin B6 0.803mg 0.328mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 16µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.3µg Water chestnuts
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Water chestnuts
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)
21%
Water chestnuts
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
27%
Water chestnuts

Comparison summary

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 - 4.8g)
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 - 3mg)
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 - 0.026g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.