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

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

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Differences between Wakame and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Wakame has more Manganese, Folate, Vitamin B5, and Copper, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Potassium, Vitamin B2, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 94% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 79 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 11mg.

The food types used in this comparison are Seaweed, wakame, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Wakame 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.
Wakame
Wakame
6
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +78.6%
Contains more Magnesium +25.9%
Contains more Zinc +26.7%
Contains more Copper +41.3%
Contains more Manganese +161.2%
Contains more Phosphorus +23.8%
Contains more Potassium +1116%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Equal in Iron - 2.04
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 Calcium +78.6%
Contains more Magnesium +25.9%
Contains more Zinc +26.7%
Contains more Copper +41.3%
Contains more Manganese +161.2%
Contains more Phosphorus +23.8%
Contains more Potassium +1116%
Contains less Sodium -98.7%
Contains more Selenium +28.6%
Equal in Iron - 2.04

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.
Wakame
Wakame
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B3 +44.1%
Contains more Vitamin B5 +1006.3%
Contains more Folate +53.1%
Contains more Vitamin A +381.7%
Contains more Vitamin C +2833.3%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +57.4%
Contains more Vitamin B6 +40050%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 B3 +44.1%
Contains more Vitamin B5 +1006.3%
Contains more Folate +53.1%
Contains more Vitamin A +381.7%
Contains more Vitamin C +2833.3%
Contains more Vitamin B1 +201.7%
Contains more Vitamin B2 +57.4%
Contains more Vitamin B6 +40050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +177.8%
Contains more Other +389.8%
Contains more Protein +74.9%
Contains more Water +11.6%
Equal in Fats - 0.69
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +177.8%
Contains more Other +389.8%
Contains more Protein +74.9%
Contains more Water +11.6%
Equal in Fats - 0.69

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame 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 Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 8.64g 3.29g Wakame
Protein 3.03g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.64g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 9.14g 3.29g Wakame
Calories 45kcal 30kcal Wakame
Sugar 0.65g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.5g Wakame
Calcium 150mg 84mg Wakame
Iron 2.18mg 2.04mg Wakame
Magnesium 107mg 85mg Wakame
Phosphorus 80mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 50mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 872mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.38mg 0.3mg Wakame
Copper 0.284mg 0.201mg Wakame
Manganese 1.4mg 0.536mg Wakame
Selenium 0.7µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 360IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 18µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1mg Wakame
Vitamin C 3mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.06mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.23mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.6mg 1.11mg Wakame
Vitamin B5 0.697mg 0.063mg Wakame
Vitamin B6 0.002mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 196µg 128µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
65%
Wakame
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food is richer in minerals?
Wakame
Wakame 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 - 0.65g)
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 - 861mg)
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 - 0.13g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.