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

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

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A recap on differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Welsh onion

  • Welsh onion has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Copper, Potassium, Vitamin B1, and Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 68% more than Welsh onion.
  • Welsh onion contains 11 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 Welsh onion contains 0.072mg.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Onions, welsh, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Welsh onion 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
Welsh onion
Welsh onion
Contains more Calcium +366.7%
Contains more Iron +67.2%
Contains more Magnesium +269.6%
Contains more Phosphorus +102%
Contains more Potassium +186.8%
Contains less Sodium -35.3%
Contains more Copper +187.1%
Contains more Manganese +291.2%
Contains more Selenium +50%
Contains more Zinc +73.3%
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%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +366.7%
Contains more Iron +67.2%
Contains more Magnesium +269.6%
Contains more Phosphorus +102%
Contains more Potassium +186.8%
Contains less Sodium -35.3%
Contains more Copper +187.1%
Contains more Manganese +291.2%
Contains more Selenium +50%
Contains more Zinc +73.3%

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
Welsh onion
Welsh onion
Contains more Vitamin A +49.5%
Contains more Vitamin C +225.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +1015.3%
Contains more Folate +700%
Contains more Vitamin B5 +168.3%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +49.5%
Contains more Vitamin C +225.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +1015.3%
Contains more Folate +700%
Contains more Vitamin B5 +168.3%

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
Welsh onion
Welsh onion
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +110%
Contains more Carbs +97.6%
Equal in Water - 90.5
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +110%
Contains more Carbs +97.6%
Equal in Water - 90.5

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) Welsh onion
Lower in Sugar ok
Lower in Sodium 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) Welsh onion Opinion
Net carbs 3.29g 4.1g Welsh onion
Protein 5.3g 1.9g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 6.5g Welsh onion
Calories 30kcal 34kcal Welsh onion
Sugar 2.18g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.4g Welsh onion
Calcium 84mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 49mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 212mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.52mg Welsh onion
Copper 0.201mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.137mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 1160IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.51mg Welsh onion
Vitamin C 88mg 27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.05mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.09mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.169mg Welsh onion
Vitamin B6 0.803mg 0.072mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 16µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.056g Welsh onion
Polyunsaturated fat 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Welsh onion
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)
61%
Welsh onion
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
17%
Welsh onion

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 - 2.18g)
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 - 6mg)
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 - 0.067g)
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 - 39)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.