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

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

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

  • Gratin has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Manganese, Magnesium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 87% more than Gratin.

Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Gratin 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.
Gratin
Gratin
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +41.7%
Contains more Phosphorus +14.1%
Contains more Zinc +130%
Contains more Selenium +200%
Contains more Iron +218.8%
Contains more Magnesium +325%
Contains more Potassium +53.5%
Contains less Sodium -97.5%
Contains more Copper +25.6%
Contains more Manganese +232.9%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
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 +41.7%
Contains more Phosphorus +14.1%
Contains more Zinc +130%
Contains more Selenium +200%
Contains more Iron +218.8%
Contains more Magnesium +325%
Contains more Potassium +53.5%
Contains less Sodium -97.5%
Contains more Copper +25.6%
Contains more Manganese +232.9%

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.
Gratin
Gratin
1
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +514.3%
Contains more Vitamin A +556.8%
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +361.5%
Contains more Folate +1063.6%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 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 B5 +514.3%
Contains more Vitamin A +556.8%
Contains more Vitamin C +788.9%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +361.5%
Contains more Folate +1063.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Fats +1000%
Contains more Carbs +242.6%
Contains more Other +41.5%
Contains more Water +20.6%
Equal in Protein - 5.3
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 Fats +1000%
Contains more Carbs +242.6%
Contains more Other +41.5%
Contains more Water +20.6%
Equal in Protein - 5.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gratin Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gratin Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 9.47g 3.29g Gratin
Protein 5.06g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 7.59g 0.69g Gratin
Carbs 11.27g 3.29g Gratin
Calories 132kcal 30kcal Gratin
Fiber 1.8g Gratin
Calcium 119mg 84mg Gratin
Iron 0.64mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 20mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 113mg 99mg Gratin
Potassium 396mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 433mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.69mg 0.3mg Gratin
Copper 0.16mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.161mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 2.7µg 0.9µg Gratin
Vitamin A 264IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 64µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 9.9mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.064mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.116mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.993mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.387mg 0.063mg Gratin
Vitamin B6 0.174mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 11µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.07mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 23mg 0mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 4.733g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 2.149g Gratin
Polyunsaturated fat 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15%
Gratin
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
32%
Gratin
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 - 422mg)
Which food is lower in Cholesterol?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Cholesterol (difference - 23mg)
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 - 4.733g)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.