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

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

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Significant differences between Okra and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Okra has more Manganese, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Vitamin B2, Iron, Folate, Copper, Potassium, Magnesium, and Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 72% more than Okra.

Specific food types used in this comparison are Okra, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Okra 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.
Okra
Okra
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -36.4%
Contains more Zinc +93.3%
Contains more Manganese +47%
Contains more Iron +229%
Contains more Magnesium +49.1%
Contains more Phosphorus +62.3%
Contains more Potassium +103.3%
Contains more Copper +84.4%
Contains more Selenium +28.6%
Equal in Calcium - 84
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 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 less Sodium -36.4%
Contains more Zinc +93.3%
Contains more Manganese +47%
Contains more Iron +229%
Contains more Magnesium +49.1%
Contains more Phosphorus +62.3%
Contains more Potassium +103.3%
Contains more Copper +84.4%
Contains more Selenium +28.6%
Equal in Calcium - 84

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.
Okra
Okra
4
:
6
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 B5 +288.9%
Contains more Vitamin A +142.2%
Contains more Vitamin C +282.6%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +273.5%
Contains more Folate +113.3%
Equal in Vitamin B1 - 0.181
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
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 B5 +288.9%
Contains more Vitamin A +142.2%
Contains more Vitamin C +282.6%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +273.5%
Contains more Folate +113.3%
Equal in Vitamin B1 - 0.181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +126.4%
Contains more Protein +174.6%
Contains more Fats +263.2%
Contains more Other +72.9%
Equal in Water - 89.25
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 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 +126.4%
Contains more Protein +174.6%
Contains more Fats +263.2%
Contains more Other +72.9%
Equal in Water - 89.25

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra 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 Okra Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 4.25g 3.29g Okra
Protein 1.93g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.19g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 7.45g 3.29g Okra
Calories 33kcal 30kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.2g Okra
Calcium 82mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.62mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 57mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 61mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 299mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 7mg 11mg Okra
Zinc 0.58mg 0.3mg Okra
Copper 0.109mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.788mg 0.536mg Okra
Selenium 0.7µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 716IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 36µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.27mg Okra
Vitamin C 23mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.2mg 0.181mg Okra
Vitamin B2 0.06mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.245mg 0.063mg Okra
Vitamin B6 0.215mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 60µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.017g Okra
Polyunsaturated fat 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra 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
33%
Okra
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
30%
Okra
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
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 - 1.48g)
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 - 0.026g)
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 - 0)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $1)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.