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

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

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

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Potassium, Vitamin B5, Copper, Vitamin B3, and Manganese, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C.
  • Poblano covers your daily Vitamin B6 needs 210% more than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 32 times less Vitamin B5 than Poblano. Poblano has 1.993mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.063mg.

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

Infographic

Poblano 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.
Poblano
Poblano
8
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Iron +435.8%
Contains more Magnesium +32.9%
Contains more Phosphorus +103%
Contains more Potassium +296.5%
Contains more Zinc +373.3%
Contains more Copper +152.7%
Contains more Manganese +138.6%
Contains more Selenium +222.2%
Contains more Calcium +37.7%
Contains less Sodium -74.4%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
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 +435.8%
Contains more Magnesium +32.9%
Contains more Phosphorus +103%
Contains more Potassium +296.5%
Contains more Zinc +373.3%
Contains more Copper +152.7%
Contains more Manganese +138.6%
Contains more Selenium +222.2%
Contains more Calcium +37.7%
Contains less Sodium -74.4%

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.
Poblano
Poblano
5
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +1078.7%
Contains more Vitamin B2 +522.9%
Contains more Vitamin B3 +476.8%
Contains more Vitamin B5 +3063.5%
Contains more Vitamin B6 +340.2%
Contains more Vitamin C +4300%
Contains more Folate +85.5%
Equal in Vitamin B1 - 0.181
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 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 A +1078.7%
Contains more Vitamin B2 +522.9%
Contains more Vitamin B3 +476.8%
Contains more Vitamin B5 +3063.5%
Contains more Vitamin B6 +340.2%
Contains more Vitamin C +4300%
Contains more Folate +85.5%
Equal in Vitamin B1 - 0.181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poblano
Poblano
4
:
1
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +123.8%
Contains more Fats +1088.4%
Contains more Carbs +1462.9%
Contains more Other +300.7%
Contains more Water +294.4%
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 Protein +123.8%
Contains more Fats +1088.4%
Contains more Carbs +1462.9%
Contains more Other +300.7%
Contains more Water +294.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 29.82g 3.29g Poblano
Protein 11.86g 5.3g Poblano
Fats 8.2g 0.69g Poblano
Carbs 51.42g 3.29g Poblano
Calories 281kcal 30kcal Poblano
Fiber 21.6g Poblano
Calcium 61mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 10.93mg 2.04mg Poblano
Magnesium 113mg 85mg Poblano
Phosphorus 201mg 99mg Poblano
Potassium 2411mg 608mg Poblano
Sodium 43mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 1.42mg 0.3mg Poblano
Copper 0.508mg 0.201mg Poblano
Manganese 1.279mg 0.536mg Poblano
Selenium 2.9µg 0.9µg Poblano
Vitamin A 20438IU 1734IU Poblano
Vitamin A RAE 1022µg 87µg Poblano
Vitamin C 2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.179mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 2.255mg 0.362mg Poblano
Vitamin B3 6.403mg 1.11mg Poblano
Vitamin B5 1.993mg 0.063mg Poblano
Vitamin B6 3.535mg 0.803mg Poblano
Folate 69µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.155mg Poblano
Threonine 0.425mg Poblano
Isoleucine 0.373mg Poblano
Leucine 0.605mg Poblano
Lysine 0.515mg Poblano
Methionine 0.142mg Poblano
Phenylalanine 0.361mg Poblano
Valine 0.489mg Poblano
Histidine 0.232mg Poblano
Saturated Fat 0.82g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.492g Poblano
Polyunsaturated fat 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano 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
242%
Poblano
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
120%
Poblano
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
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 - 32mg)
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 - 0.82g)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.