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

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

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

  • The amount of Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Copper, Vitamin B2, Manganese, Vitamin B1, and Vitamin A RAE in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Salsify.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 93% more than Salsify.

Specific food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Salsify 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.
Salsify
Salsify
0
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +78.7%
Contains more Iron +270.9%
Contains more Magnesium +372.2%
Contains more Phosphorus +76.8%
Contains more Potassium +114.8%
Contains less Sodium -31.3%
Contains more Copper +187.1%
Contains more Manganese +155.2%
Contains more Selenium +50%
Equal in Zinc - 0.3
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 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 Calcium +78.7%
Contains more Iron +270.9%
Contains more Magnesium +372.2%
Contains more Phosphorus +76.8%
Contains more Potassium +114.8%
Contains less Sodium -31.3%
Contains more Copper +187.1%
Contains more Manganese +155.2%
Contains more Selenium +50%
Equal in Zinc - 0.3

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.
Salsify
Salsify
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +338.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1813%
Contains more Vitamin B1 +223.2%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B6 +268.3%
Contains more Folate +753.3%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 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 B5 +338.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1813%
Contains more Vitamin B1 +223.2%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +183.2%
Contains more Vitamin B6 +268.3%
Contains more Folate +753.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +366.9%
Contains more Protein +94.1%
Contains more Fats +305.9%
Contains more Water +10.2%
Contains more Other +98.6%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +366.9%
Contains more Protein +94.1%
Contains more Fats +305.9%
Contains more Water +10.2%
Contains more Other +98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 12.26g 3.29g Salsify
Protein 2.73g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.17g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 15.36g 3.29g Salsify
Calories 68kcal 30kcal Salsify
Sugar 2.9g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.1g Salsify
Calcium 47mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.55mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 18mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 56mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 283mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 16mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.3mg
Copper 0.07mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.21mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.6µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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 0.19mg Salsify
Vitamin C 4.6mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.056mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.173mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.392mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.276mg 0.063mg Salsify
Vitamin B6 0.218mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 15µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.3µg Salsify
Saturated Fat 0.041g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.003g Salsify
Polyunsaturated fat 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify 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
13%
Salsify
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
16%
Salsify
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 - 2.9g)
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 - 5mg)
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 - 0.041g)
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 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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.