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

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

  • Cassava has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Copper, Phosphorus, Potassium, and Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 75% higher.

We used Cassava, raw and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

Infographic

Cassava 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.
Contains more Zinc +13.3%
Contains more Calcium +425%
Contains more Iron +655.6%
Contains more Magnesium +304.8%
Contains more Phosphorus +266.7%
Contains more Potassium +124.4%
Contains less Sodium -21.4%
Contains more Copper +101%
Contains more Manganese +39.6%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Contains more Zinc +13.3%
Contains more Calcium +425%
Contains more Iron +655.6%
Contains more Magnesium +304.8%
Contains more Phosphorus +266.7%
Contains more Potassium +124.4%
Contains less Sodium -21.4%
Contains more Copper +101%
Contains more Manganese +39.6%
Contains more Selenium +28.6%

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 B5 +69.8%
Contains more Vitamin A +13238.5%
Contains more Vitamin C +327.2%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B3 +30%
Contains more Vitamin B6 +812.5%
Contains more Folate +374.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
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%
Contains more Vitamin B5 +69.8%
Contains more Vitamin A +13238.5%
Contains more Vitamin C +327.2%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +654.2%
Contains more Vitamin B3 +30%
Contains more Vitamin B6 +812.5%
Contains more Folate +374.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1056.8%
Contains more Protein +289.7%
Contains more Fats +146.4%
Contains more Water +49.5%
Contains more Other +137.1%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
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 Carbs +1056.8%
Contains more Protein +289.7%
Contains more Fats +146.4%
Contains more Water +49.5%
Contains more Other +137.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 36.26g 3.29g Cassava
Protein 1.36g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.28g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 38.06g 3.29g Cassava
Calories 160kcal 30kcal Cassava
Sugar 1.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.8g Cassava
Calcium 16mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.27mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 21mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 27mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 271mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 14mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.34mg 0.3mg Cassava
Copper 0.1mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.384mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.7µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 13IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 1µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.087mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.048mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.854mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.107mg 0.063mg Cassava
Vitamin B6 0.088mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 27µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 23.7mg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
14%
Cassava
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
16%
Cassava
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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 - 1.7g)
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 - 3mg)
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 - 0.074g)
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 - 94)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.