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

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

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What are the main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Winter squash?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Manganese, Vitamin B1, and Copper, yet Winter squash is richer in Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 87% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 11 times more Vitamin B1 than Winter squash. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.181mg of Vitamin B1, while Winter squash has 0.016mg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Winter squash 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
Winter squash
Winter squash
Contains more Calcium +281.8%
Contains more Iron +363.6%
Contains more Magnesium +553.8%
Contains more Phosphorus +421.1%
Contains more Potassium +152.3%
Contains more Zinc +36.4%
Contains more Copper +145.1%
Contains more Manganese +186.6%
Contains more Selenium +125%
Contains less Sodium -90.9%
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%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +281.8%
Contains more Iron +363.6%
Contains more Magnesium +553.8%
Contains more Phosphorus +421.1%
Contains more Potassium +152.3%
Contains more Zinc +36.4%
Contains more Copper +145.1%
Contains more Manganese +186.6%
Contains more Selenium +125%
Contains less Sodium -90.9%

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)
6
:
4
Winter squash
Winter squash
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +1031.3%
Contains more Vitamin B2 +440.3%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B6 +398.8%
Contains more Folate +540%
Contains more Vitamin A +201.2%
Contains more Vitamin B5 +271.4%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +1031.3%
Contains more Vitamin B2 +440.3%
Contains more Vitamin B3 +124.2%
Contains more Vitamin B6 +398.8%
Contains more Folate +540%
Contains more Vitamin A +201.2%
Contains more Vitamin B5 +271.4%

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
Winter squash
Winter squash
Contains more Protein +495.5%
Contains more Fats +97.1%
Contains more Other +110%
Contains more Carbs +169%
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +495.5%
Contains more Fats +97.1%
Contains more Other +110%
Contains more Carbs +169%
Equal in Water - 89.21

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Winter squash Opinion
Net carbs 3.29g 6.05g Winter squash
Protein 5.3g 0.89g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.35g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 8.85g Winter squash
Calories 30kcal 37kcal Winter squash
Sugar 3.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.8g Winter squash
Calcium 84mg 22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.44mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 241mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 1mg Winter squash
Zinc 0.3mg 0.22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.082mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.187mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.4µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 5223IU Winter squash
Vitamin A RAE 87µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 88mg 9.6mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.016mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.067mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.495mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.234mg Winter squash
Vitamin B6 0.803mg 0.161mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 20µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

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 squash
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)
38%
Winter squash
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
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 - 3.3g)
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 - 0.072g)
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 - 13)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.