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

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

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How are Spirulina and Bitter gourd (Momordica charantia, bitter melon, balsam pear) different?

  • Spirulina is richer in Copper, and Iron, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Magnesium, Manganese, Potassium, Phosphorus, and Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 97% more than Spirulina.
  • Spirulina contains 3 times more Copper than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Spirulina contains 0.597mg of Copper, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.201mg.

Seaweed, spirulina, raw and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.

Infographic

Spirulina 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.
Spirulina
Spirulina
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Iron +36.8%
Contains more Copper +197%
Contains more Calcium +600%
Contains more Magnesium +347.4%
Contains more Phosphorus +800%
Contains more Potassium +378.7%
Contains less Sodium -88.8%
Contains more Zinc +50%
Contains more Manganese +188.2%
Contains more Selenium +28.6%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 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 Iron +36.8%
Contains more Copper +197%
Contains more Calcium +600%
Contains more Magnesium +347.4%
Contains more Phosphorus +800%
Contains more Potassium +378.7%
Contains less Sodium -88.8%
Contains more Zinc +50%
Contains more Manganese +188.2%
Contains more Selenium +28.6%

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.
Spirulina
Spirulina
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B1 +22.7%
Contains more Vitamin B5 +415.9%
Contains more Vitamin A +2996.4%
Contains more Vitamin C +9677.8%
Contains more Vitamin B6 +2261.8%
Contains more Folate +1322.2%
Equal in Vitamin B2 - 0.362
Equal in Vitamin B3 - 1.11
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 +22.7%
Contains more Vitamin B5 +415.9%
Contains more Vitamin A +2996.4%
Contains more Vitamin C +9677.8%
Contains more Vitamin B6 +2261.8%
Contains more Folate +1322.2%
Equal in Vitamin B2 - 0.362
Equal in Vitamin B3 - 1.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +11.7%
Contains more Fats +76.9%
Contains more Carbs +36%
Contains more Other +145%
Equal in Water - 89.25
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +11.7%
Contains more Fats +76.9%
Contains more Carbs +36%
Contains more Other +145%
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.
Spirulina 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
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spirulina Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 2.02g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.92g 5.3g Spirulina
Fats 0.39g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 2.42g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 26kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.4g Spirulina
Calcium 12mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.79mg 2.04mg Spirulina
Magnesium 19mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 11mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 127mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 98mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.2mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.597mg 0.201mg Spirulina
Manganese 0.186mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.7µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 56IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 3µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.49mg Spirulina
Vitamin C 0.9mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.222mg 0.181mg Spirulina
Vitamin B2 0.342mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.196mg 1.11mg Spirulina
Vitamin B5 0.325mg 0.063mg Spirulina
Vitamin B6 0.034mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 9µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2.5µg Spirulina
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.034g Spirulina
Polyunsaturated fat 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
38%
Spirulina
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 - 0.3g)
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 - 87mg)
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 - 0.135g)
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 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 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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.