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

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

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What are the main differences between Vegetable and Bitter gourd (Momordica charantia, bitter melon, balsam pear)?

  • Vegetable is richer in Vitamin A RAE, yet Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Magnesium, Copper, Potassium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 94% higher.
  • Vegetable has 2 times more Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Vegetable has 214µg of Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

Infographic

Vegetable 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.
Vegetable
Vegetable
1
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +63.3%
Contains more Calcium +236%
Contains more Iron +148.8%
Contains more Magnesium +286.4%
Contains more Phosphorus +94.1%
Contains more Potassium +259.8%
Contains less Sodium -68.6%
Contains more Copper +142.2%
Contains more Manganese +41.4%
Contains more Selenium +200%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 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 Zinc +63.3%
Contains more Calcium +236%
Contains more Iron +148.8%
Contains more Magnesium +286.4%
Contains more Phosphorus +94.1%
Contains more Potassium +259.8%
Contains less Sodium -68.6%
Contains more Copper +142.2%
Contains more Manganese +41.4%
Contains more Selenium +200%

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.
Vegetable
Vegetable
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +146.7%
Contains more Vitamin B5 +139.7%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +154.9%
Contains more Vitamin B2 +201.7%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B6 +985.1%
Contains more Folate +573.7%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +146.7%
Contains more Vitamin B5 +139.7%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +154.9%
Contains more Vitamin B2 +201.7%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B6 +985.1%
Contains more Folate +573.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +297.9%
Contains more Protein +85.3%
Contains more Fats +360%
Contains more Other +119.4%
Equal in Water - 89.25
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +297.9%
Contains more Protein +85.3%
Contains more Fats +360%
Contains more Other +119.4%
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.
Vegetable 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 Vegetable Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 8.69g 3.29g Vegetable
Protein 2.86g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.15g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 13.09g 3.29g Vegetable
Calories 65kcal 30kcal Vegetable
Sugar 3.12g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 4.4g Vegetable
Calcium 25mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.82mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 22mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 51mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 169mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 35mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.49mg 0.3mg Vegetable
Copper 0.083mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.379mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.3µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 4277IU 1734IU Vegetable
Vitamin A RAE 214µg 87µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 3.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.071mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.12mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.851mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.151mg 0.063mg Vegetable
Vitamin B6 0.074mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 19µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.01g Vegetable
Polyunsaturated fat 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
19%
Vegetable
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 - 3.12g)
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 - 24mg)
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 - 0.031g)
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 - 66)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.