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

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

  • Winter melon has less Vitamin C, Vitamin B6, Folate, Manganese, Iron, Copper, Vitamin B2, Magnesium, Potassium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 83% more than Winter melon.
  • Winter melon contains 101 times less Potassium than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 608mg of Potassium, while Winter melon contains 6mg.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Winter melon infographic
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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.
Contains more Calcium +342.1%
Contains more Iron +410%
Contains more Magnesium +750%
Contains more Phosphorus +421.1%
Contains more Potassium +10033.3%
Contains less Sodium -90.1%
Contains more Copper +773.9%
Contains more Manganese +824.1%
Contains more Selenium +350%
Contains more Zinc +103.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +342.1%
Contains more Iron +410%
Contains more Magnesium +750%
Contains more Phosphorus +421.1%
Contains more Potassium +10033.3%
Contains less Sodium -90.1%
Contains more Copper +773.9%
Contains more Manganese +824.1%
Contains more Selenium +350%
Contains more Zinc +103.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +576.9%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +2194.3%
Contains more Folate +2460%
Contains more Vitamin B5 +111.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +576.9%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +2194.3%
Contains more Folate +2460%
Contains more Vitamin B5 +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1225%
Contains more Fats +245%
Contains more Other +390%
Equal in Carbs - 3
Equal in Water - 96.1
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +1225%
Contains more Fats +245%
Contains more Other +390%
Equal in Carbs - 3
Equal in Water - 96.1

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) Winter melon
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
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) Winter melon Opinion
Net carbs 3.29g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 13kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.9g Winter melon
Calcium 84mg 19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 10mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 111mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.61mg Winter melon
Copper 0.201mg 0.023mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.058mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.2µg 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 C 88mg 13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.11mg 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 0.133mg Winter melon
Vitamin B6 0.803mg 0.035mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 5µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Winter melon
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
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
8%
Winter melon
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
8%
Winter melon

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 - 100mg)
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 - 0.016g)
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 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 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.