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

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

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

  • Jerusalem artichoke is richer in Iron, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Vitamin A RAE, Calcium, and Copper.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 93% more than Jerusalem artichoke.
  • Jerusalem artichoke contains 2 times more Iron than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Jerusalem artichoke contains 3.4mg of Iron, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 2.04mg.

Jerusalem-artichokes, raw and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.

Infographic

Jerusalem artichoke 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.
Jerusalem artichoke
Jerusalem artichoke
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Iron +66.7%
Contains less Sodium -63.6%
Contains more Calcium +500%
Contains more Magnesium +400%
Contains more Phosphorus +26.9%
Contains more Potassium +41.7%
Contains more Zinc +150%
Contains more Copper +43.6%
Contains more Manganese +793.3%
Contains more Selenium +28.6%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
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 Iron +66.7%
Contains less Sodium -63.6%
Contains more Calcium +500%
Contains more Magnesium +400%
Contains more Phosphorus +26.9%
Contains more Potassium +41.7%
Contains more Zinc +150%
Contains more Copper +43.6%
Contains more Manganese +793.3%
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.
Jerusalem artichoke
Jerusalem artichoke
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +530.2%
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B6 +942.9%
Contains more Folate +884.6%
Equal in Vitamin B1 - 0.181
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
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 B1 +10.5%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +530.2%
Contains more Vitamin A +8570%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B6 +942.9%
Contains more Folate +884.6%
Equal in Vitamin B1 - 0.181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +430.1%
Contains more Other +72.8%
Contains more Protein +165%
Contains more Fats +6800%
Contains more Water +14.4%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 Carbs +430.1%
Contains more Other +72.8%
Contains more Protein +165%
Contains more Fats +6800%
Contains more Water +14.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 15.84g 3.29g Jerusalem artichoke
Protein 2g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.01g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 17.44g 3.29g Jerusalem artichoke
Calories 73kcal 30kcal Jerusalem artichoke
Sugar 9.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.6g Jerusalem artichoke
Calcium 14mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 3.4mg 2.04mg Jerusalem artichoke
Magnesium 17mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 78mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 429mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 4mg 11mg Jerusalem artichoke
Zinc 0.12mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.14mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.06mg 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 20IU 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 Jerusalem artichoke
Vitamin C 4mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.2mg 0.181mg Jerusalem artichoke
Vitamin B2 0.06mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.3mg 1.11mg Jerusalem artichoke
Vitamin B5 0.397mg 0.063mg Jerusalem artichoke
Vitamin B6 0.077mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 13µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.1µg Jerusalem artichoke
Monounsaturated Fat 0.004g Jerusalem artichoke
Polyunsaturated fat 0.001g Jerusalem artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke 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
13%
Jerusalem artichoke
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 7mg)
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 - 9.6g)
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 - 0g)
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 - 32)
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 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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.