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

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

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

  • Sweet potato has more Vitamin A RAE, and Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Phosphorus, and Vitamin B1.
  • Sweet potato covers your daily Vitamin A RAE needs 97% more than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 14 times less Vitamin B5 than Sweet potato. Sweet potato has 0.884mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.063mg.

Specific food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
1
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +121.1%
Contains more Iron +195.7%
Contains more Magnesium +214.8%
Contains more Phosphorus +83.3%
Contains more Potassium +28%
Contains less Sodium -69.4%
Contains more Copper +24.8%
Contains more Selenium +350%
Equal in Zinc - 0.3
Equal in Manganese - 0.536
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
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 +121.1%
Contains more Iron +195.7%
Contains more Magnesium +214.8%
Contains more Phosphorus +83.3%
Contains more Potassium +28%
Contains less Sodium -69.4%
Contains more Copper +24.8%
Contains more Selenium +350%
Equal in Zinc - 0.3
Equal in Manganese - 0.536

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.
Sweet potato
Sweet potato
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +1008.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +1303.2%
Contains more Vitamin C +349%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B6 +180.8%
Contains more Folate +2033.3%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +1008.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +1303.2%
Contains more Vitamin C +349%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B6 +180.8%
Contains more Folate +2033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +529.5%
Contains more Protein +163.7%
Contains more Fats +360%
Contains more Water +17.8%
Equal in Other - 1.47
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +529.5%
Contains more Protein +163.7%
Contains more Fats +360%
Contains more Water +17.8%
Equal in Other - 1.47

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 17.41g 3.29g Sweet potato
Protein 2.01g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.15g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 20.71g 3.29g Sweet potato
Calories 90kcal 30kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.3g Sweet potato
Calcium 38mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.69mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 27mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 54mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 475mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 36mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.32mg 0.3mg Sweet potato
Copper 0.161mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.497mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.2µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 19218IU 1734IU Sweet potato
Vitamin A RAE 961µg 87µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.107mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.106mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.487mg 1.11mg Sweet potato
Vitamin B5 0.884mg 0.063mg Sweet potato
Vitamin B6 0.286mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 6µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.002g Sweet potato
Polyunsaturated fat 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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

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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
120%
Sweet potato
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
25%
Sweet potato
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 - 6.48g)
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 - 25mg)
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 - 0.052g)
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 - 70)
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 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 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.