Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach
  5. Compare
  6. Spinach vs. Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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

Compare

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

  • Spinach has more Vitamin A RAE, Iron, Manganese, and Calcium, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Vitamin B2, Vitamin B1, and Phosphorus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 87% more than Spinach.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 6 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg.

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

Infographic

Spinach 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.
Spinach
Spinach
6
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +61.9%
Contains more Iron +75%
Contains more Zinc +153.3%
Contains more Manganese +74.4%
Contains more Selenium +66.7%
Contains more Phosphorus +76.8%
Contains more Potassium +30.5%
Contains less Sodium -84.3%
Contains more Copper +15.5%
Equal in Magnesium - 85
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
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 +61.9%
Contains more Iron +75%
Contains more Zinc +153.3%
Contains more Manganese +74.4%
Contains more Selenium +66.7%
Contains more Phosphorus +76.8%
Contains more Potassium +30.5%
Contains less Sodium -84.3%
Contains more Copper +15.5%
Equal in Magnesium - 85

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.
Spinach
Spinach
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +504.4%
Contains more Vitamin B5 +130.2%
Contains more Folate +14.1%
Contains more Vitamin C +798%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B6 +231.8%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +504.4%
Contains more Vitamin B5 +130.2%
Contains more Folate +14.1%
Contains more Vitamin C +798%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +53.4%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B6 +231.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +14%
Contains more Other +23.1%
Contains more Protein +78.5%
Contains more Fats +165.4%
Equal in Water - 89.25
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +14%
Contains more Other +23.1%
Contains more Protein +78.5%
Contains more Fats +165.4%
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.
Spinach Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 1.35g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 2.97g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.26g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.75g 3.29g Spinach
Calories 23kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.43g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.4g Spinach
Calcium 136mg 84mg Spinach
Iron 3.57mg 2.04mg Spinach
Magnesium 87mg 85mg Spinach
Phosphorus 56mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 466mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 70mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.76mg 0.3mg Spinach
Copper 0.174mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.935mg 0.536mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 1734IU Spinach
Vitamin A RAE 524µg 87µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.095mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.236mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.49mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.145mg 0.063mg Spinach
Vitamin B6 0.242mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 146µg 128µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs

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
183%
Spinach
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
52%
Spinach
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
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 - 0.43g)
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 - 59mg)
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 - 0.043g)
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 - 32)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.