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  6. Vine spinach (basella) vs. Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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

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

  • Vine spinach (basella) is higher in Vitamin A RAE, Vitamin C, and Manganese, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin B6, Vitamin B2, Vitamin B1, Iron, Copper, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 43% higher.
  • Vine spinach (basella) contains 5 times more Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). While Vine spinach (basella) contains 400µg of Vitamin A RAE, Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains only 87µg.

Vinespinach, (basella), raw and Balsam-pear (bitter gourd), leafy tips, raw are the varieties used in this article.

Infographic

Vine spinach (basella) 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.
Vine spinach (basella)
Vine spinach (basella)
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +29.8%
Contains more Zinc +43.3%
Contains more Manganese +37.1%
Contains more Iron +70%
Contains more Magnesium +30.8%
Contains more Phosphorus +90.4%
Contains more Potassium +19.2%
Contains less Sodium -54.2%
Contains more Copper +87.9%
Contains more Selenium +12.5%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
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 +29.8%
Contains more Zinc +43.3%
Contains more Manganese +37.1%
Contains more Iron +70%
Contains more Magnesium +30.8%
Contains more Phosphorus +90.4%
Contains more Potassium +19.2%
Contains less Sodium -54.2%
Contains more Copper +87.9%
Contains more Selenium +12.5%

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.
Vine spinach (basella)
Vine spinach (basella)
3
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +361.4%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +18.9%
Contains more Vitamin B6 +234.6%
Equal in Folate - 128
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
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 +361.4%
Contains more Vitamin C +15.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +133.5%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +18.9%
Contains more Vitamin B6 +234.6%
Equal in Folate - 128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +194.4%
Contains more Fats +130%
Equal in Carbs - 3.29
Equal in Water - 89.25
Equal in Other - 1.47
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 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 +194.4%
Contains more Fats +130%
Equal in Carbs - 3.29
Equal in Water - 89.25
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.
Vine spinach (basella) Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 3.4g 3.29g Vine spinach (basella)
Protein 1.8g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.3g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.4g 3.29g Vine spinach (basella)
Calories 19kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 109mg 84mg Vine spinach (basella)
Iron 1.2mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 65mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 52mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 510mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 24mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.43mg 0.3mg Vine spinach (basella)
Copper 0.107mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.735mg 0.536mg Vine spinach (basella)
Selenium 0.8µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 8000IU 1734IU Vine spinach (basella)
Vitamin A RAE 400µg 87µg Vine spinach (basella)
Vitamin C 102mg 88mg Vine spinach (basella)
Vitamin B1 0.05mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.155mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.5mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.053mg 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.24mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 140µg 128µg Vine spinach (basella)
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) 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
87%
Vine spinach (basella)
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

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 - 13mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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 minerals?
?
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.
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.