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

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

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

  • Potato flour has more Vitamin B3, Potassium, Phosphorus, and Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Folate, Vitamin B2, Manganese, Vitamin A RAE, and Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 94% more than Potato flour.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 8 times less Vitamin B5 than Potato flour. Potato flour contains 0.474mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.063mg.

Food varieties used in this article are Potato flour and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Phosphorus +69.7%
Contains more Potassium +64.6%
Contains more Zinc +80%
Contains more Selenium +22.2%
Contains more Calcium +29.2%
Contains more Iron +47.8%
Contains more Magnesium +30.8%
Contains less Sodium -80%
Contains more Manganese +71.2%
Equal in Copper - 0.201
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
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 Phosphorus +69.7%
Contains more Potassium +64.6%
Contains more Zinc +80%
Contains more Selenium +22.2%
Contains more Calcium +29.2%
Contains more Iron +47.8%
Contains more Magnesium +30.8%
Contains less Sodium -80%
Contains more Manganese +71.2%
Equal in Copper - 0.201

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.
Potato flour
Potato flour
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B1 +26%
Contains more Vitamin B3 +215.9%
Contains more Vitamin B5 +652.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +2215.8%
Contains more Vitamin B2 +609.8%
Contains more Folate +412%
Equal in Vitamin B6 - 0.803
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 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 B1 +26%
Contains more Vitamin B3 +215.9%
Contains more Vitamin B5 +652.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +2215.8%
Contains more Vitamin B2 +609.8%
Contains more Folate +412%
Equal in Vitamin B6 - 0.803

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +30.2%
Contains more Carbs +2425.8%
Contains more Other +113.6%
Contains more Fats +102.9%
Contains more Water +1268.9%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 +30.2%
Contains more Carbs +2425.8%
Contains more Other +113.6%
Contains more Fats +102.9%
Contains more Water +1268.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 77.2g 3.29g Potato flour
Protein 6.9g 5.3g Potato flour
Fats 0.34g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 83.1g 3.29g Potato flour
Calories 357kcal 30kcal Potato flour
Sugar 3.52g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 5.9g Potato flour
Calcium 65mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 1.38mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 65mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 168mg 99mg Potato flour
Potassium 1001mg 608mg Potato flour
Sodium 55mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.54mg 0.3mg Potato flour
Copper 0.197mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.313mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 1.1µg 0.9µg Potato flour
Vitamin A 0IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 0µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.25mg Potato flour
Vitamin C 3.8mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.228mg 0.181mg Potato flour
Vitamin B2 0.051mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 3.507mg 1.11mg Potato flour
Vitamin B5 0.474mg 0.063mg Potato flour
Vitamin B6 0.769mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 25µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Tryptophan 0.115mg Potato flour
Threonine 0.28mg Potato flour
Isoleucine 0.299mg Potato flour
Leucine 0.425mg Potato flour
Lysine 0.413mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.356mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.09g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.008g Potato flour
Polyunsaturated fat 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour 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
31%
Potato flour
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
41%
Potato flour
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 - 3.52g)
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 - 44mg)
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 - 0.09g)
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 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.
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.