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

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

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

  • Olive has more Iron, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Potassium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 97% more than Olive.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 67 times less Sodium than Olive. Olive contains 735mg of Sodium, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 11mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Olive 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.
Olive
Olive
3
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Iron +61.8%
Contains more Copper +24.9%
Contains more Magnesium +2025%
Contains more Phosphorus +3200%
Contains more Potassium +7500%
Contains less Sodium -98.5%
Contains more Zinc +36.4%
Contains more Manganese +2580%
Equal in Calcium - 84
Equal in Selenium - 0.9
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 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 Iron +61.8%
Contains more Copper +24.9%
Contains more Magnesium +2025%
Contains more Phosphorus +3200%
Contains more Potassium +7500%
Contains less Sodium -98.5%
Contains more Zinc +36.4%
Contains more Manganese +2580%
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.
Olive
Olive
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +330.3%
Contains more Vitamin C +9677.8%
Contains more Vitamin B1 +5933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2900%
Contains more Vitamin B5 +320%
Contains more Vitamin B6 +8822.2%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +330.3%
Contains more Vitamin C +9677.8%
Contains more Vitamin B1 +5933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2900%
Contains more Vitamin B5 +320%
Contains more Vitamin B6 +8822.2%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Fats +1447.8%
Contains more Carbs +90.3%
Contains more Other +51.7%
Contains more Protein +531%
Contains more Water +11.6%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +1447.8%
Contains more Carbs +90.3%
Contains more Other +51.7%
Contains more Protein +531%
Contains more Water +11.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 3.06g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 0.84g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 10.68g 0.69g Olive
Carbs 6.26g 3.29g Olive
Calories 115kcal 30kcal Olive
Fiber 3.2g Olive
Calcium 88mg 84mg Olive
Iron 3.3mg 2.04mg Olive
Magnesium 4mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 3mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 8mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 735mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.22mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.251mg 0.201mg Olive
Manganese 0.02mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 403IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 20µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.003mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.037mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.015mg 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.009mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 0µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 7.888g Olive
Polyunsaturated fat 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
35%
Olive
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 - 0g)
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 - 724mg)
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 - 1.415g)
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 - $3.5)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.