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

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Zucchini different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Iron, Vitamin B2, Copper, Magnesium, Manganese, Vitamin B1, and Potassium than Zucchini.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 78% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 6 times more Iron than Zucchini. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 2.04mg of Iron, Zucchini contains only 0.37mg.

Balsam-pear (bitter gourd), leafy tips, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +425%
Contains more Iron +451.4%
Contains more Magnesium +372.2%
Contains more Phosphorus +160.5%
Contains more Potassium +133%
Contains more Copper +279.2%
Contains more Manganese +202.8%
Contains more Selenium +350%
Contains less Sodium -27.3%
Equal in Zinc - 0.32
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%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +425%
Contains more Iron +451.4%
Contains more Magnesium +372.2%
Contains more Phosphorus +160.5%
Contains more Potassium +133%
Contains more Copper +279.2%
Contains more Manganese +202.8%
Contains more Selenium +350%
Contains less Sodium -27.3%
Equal in Zinc - 0.32

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
Zucchini
Zucchini
Contains more Vitamin A +767%
Contains more Vitamin C +391.6%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B3 +146.1%
Contains more Vitamin B6 +392.6%
Contains more Folate +433.3%
Contains more Vitamin B5 +223.8%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +767%
Contains more Vitamin C +391.6%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B3 +146.1%
Contains more Vitamin B6 +392.6%
Contains more Folate +433.3%
Contains more Vitamin B5 +223.8%

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
Zucchini
Zucchini
Contains more Protein +338%
Contains more Fats +115.6%
Contains more Other +157.9%
Equal in Carbs - 3.11
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +338%
Contains more Fats +115.6%
Contains more Other +157.9%
Equal in Carbs - 3.11
Equal in Water - 94.79

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) Zucchini
Lower in Sodium ok
Lower in Sugar 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) Zucchini Opinion
Net carbs 3.29g 2.11g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.21g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.32g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.11g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 17kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 1.38g Zucchini
Sugar 2.5g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1g Zucchini
Calcium 84mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.37mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 38mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 261mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 8mg Zucchini
Zinc 0.3mg 0.32mg Zucchini
Copper 0.201mg 0.053mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.177mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.2µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 200IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 10µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.12mg Zucchini
Vitamin C 88mg 17.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.045mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.094mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.451mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.204mg Zucchini
Vitamin B6 0.803mg 0.163mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 24µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Zucchini
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)
16%
Zucchini
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
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 - 2.5g)
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 - 0.084g)
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 - 15)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.