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

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

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A recap on differences between Welsh onion and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Welsh onion has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Magnesium, Copper, Potassium, Vitamin B1, and Iron.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 68% more than Welsh onion.

Food varieties used in this article are Onions, welsh, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
1
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +73.3%
Contains more Calcium +366.7%
Contains more Iron +67.2%
Contains more Magnesium +269.6%
Contains more Phosphorus +102%
Contains more Potassium +186.8%
Contains less Sodium -35.3%
Contains more Copper +187.1%
Contains more Manganese +291.2%
Contains more Selenium +50%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 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 +73.3%
Contains more Calcium +366.7%
Contains more Iron +67.2%
Contains more Magnesium +269.6%
Contains more Phosphorus +102%
Contains more Potassium +186.8%
Contains less Sodium -35.3%
Contains more Copper +187.1%
Contains more Manganese +291.2%
Contains more Selenium +50%

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.
Welsh onion
Welsh onion
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +168.3%
Contains more Vitamin A +49.5%
Contains more Vitamin C +225.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +1015.3%
Contains more Folate +700%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +168.3%
Contains more Vitamin A +49.5%
Contains more Vitamin C +225.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +1015.3%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +97.6%
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +110%
Equal in Water - 89.25
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +97.6%
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +110%
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.
Welsh onion 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 4.1g 3.29g Welsh onion
Protein 1.9g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.4g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 6.5g 3.29g Welsh onion
Calories 34kcal 30kcal Welsh onion
Sugar 2.18g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.4g Welsh onion
Calcium 18mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 1.22mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 23mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 49mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 212mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 17mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.52mg 0.3mg Welsh onion
Copper 0.07mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.137mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.6µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1160IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.05mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.09mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.4mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.169mg 0.063mg Welsh onion
Vitamin B6 0.072mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 16µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.056g Welsh onion
Polyunsaturated fat 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
17%
Welsh onion
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 - 2.18g)
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 - 6mg)
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 - 0.067g)
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 - 39)
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 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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.