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

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

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Significant differences between Water chestnuts and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Water chestnuts have more Copper, and Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Vitamin B2, Vitamin A RAE, and Manganese.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 93% more than Water chestnuts.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 8 times less Vitamin B5 than Water chestnuts. Water chestnuts have 0.479mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.063mg.

Specific food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +66.7%
Contains more Copper +62.2%
Contains more Calcium +663.6%
Contains more Iron +3300%
Contains more Magnesium +286.4%
Contains more Phosphorus +57.1%
Contains less Sodium -21.4%
Contains more Manganese +61.9%
Contains more Selenium +28.6%
Equal in Potassium - 608
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 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 Zinc +66.7%
Contains more Copper +62.2%
Contains more Calcium +663.6%
Contains more Iron +3300%
Contains more Magnesium +286.4%
Contains more Phosphorus +57.1%
Contains less Sodium -21.4%
Contains more Manganese +61.9%
Contains more Selenium +28.6%
Equal in Potassium - 608

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.
Water chestnuts
Water chestnuts
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +660.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +144.8%
Contains more Folate +700%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
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 B5 +660.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2100%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +81%
Contains more Vitamin B3 +11%
Contains more Vitamin B6 +144.8%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +627.7%
Contains more Protein +278.6%
Contains more Fats +590%
Contains more Water +21.5%
Contains more Other +33.6%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 +627.7%
Contains more Protein +278.6%
Contains more Fats +590%
Contains more Water +21.5%
Contains more Other +33.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 20.94g 3.29g Water chestnuts
Protein 1.4g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.1g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 23.94g 3.29g Water chestnuts
Calories 97kcal 30kcal Water chestnuts
Sugar 4.8g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3g Water chestnuts
Calcium 11mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.06mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 22mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 63mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 584mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 14mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.5mg 0.3mg Water chestnuts
Copper 0.326mg 0.201mg Water chestnuts
Manganese 0.331mg 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 0IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 0µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 1.2mg Water chestnuts
Vitamin C 4mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.14mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.2mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.479mg 0.063mg Water chestnuts
Vitamin B6 0.328mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 16µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.3µg Water chestnuts
Saturated Fat 0.026g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts 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
21%
Water chestnuts
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
27%
Water chestnuts
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 - 4.8g)
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 - 3mg)
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 - 0.026g)
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 is richer in vitamins?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in vitamins
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 ($)

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.