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

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

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

  • Borage has more Iron, and Vitamin A RAE, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Vitamin B2, Vitamin B1, Manganese, Copper, and Magnesium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 59% more than Borage.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 2 times less Vitamin A RAE than Borage. Borage contains 210µg of Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg.

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

Infographic

Borage vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Borage
Borage
2
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +10.7%
Contains more Iron +61.8%
Contains more Magnesium +63.5%
Contains more Phosphorus +86.8%
Contains more Potassium +29.4%
Contains less Sodium -86.3%
Contains more Zinc +50%
Contains more Copper +54.6%
Contains more Manganese +53.6%
Equal in Calcium - 84
Equal in Selenium - 0.9
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
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%
Contains more Calcium +10.7%
Contains more Iron +61.8%
Contains more Magnesium +63.5%
Contains more Phosphorus +86.8%
Contains more Potassium +29.4%
Contains less Sodium -86.3%
Contains more Zinc +50%
Contains more Copper +54.6%
Contains more Manganese +53.6%
Equal in Calcium - 84
Equal in Selenium - 0.9

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.
Borage
Borage
1
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +142.2%
Contains more Vitamin C +151.4%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +856%
Contains more Folate +884.6%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
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%
Contains more Vitamin A +142.2%
Contains more Vitamin C +151.4%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +53.7%
Contains more Vitamin B6 +856%
Contains more Folate +884.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +194.4%
Equal in Fats - 0.69
Equal in Carbs - 3.29
Equal in Water - 89.25
Equal in Other - 1.47
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
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
Contains more Protein +194.4%
Equal in Fats - 0.69
Equal in Carbs - 3.29
Equal in Water - 89.25
Equal in Other - 1.47

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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 Borage Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 3.06g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.8g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.7g 0.69g Borage
Carbs 3.06g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 21kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 93mg 84mg Borage
Iron 3.3mg 2.04mg Borage
Magnesium 52mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 53mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 470mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 80mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.2mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.13mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.349mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 4200IU 1734IU Borage
Vitamin A RAE 210µg 87µg Borage
Vitamin C 35mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.06mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.15mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.9mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.041mg 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.084mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 13µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
39%
Borage
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
36%
Borage
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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 - 69mg)
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 - 0.17g)
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.