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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Iron, Vitamin B2, Copper, Magnesium, Manganese, Vitamin B1, and Potassium than Zucchini.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 78% higher.

Squash, summer, zucchini, includes skin, raw and Balsam-pear (bitter gourd), leafy tips, raw are the varieties used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -27.3%
Contains more Calcium +425%
Contains more Iron +451.4%
Contains more Magnesium +372.2%
Contains more Phosphorus +160.5%
Contains more Potassium +133%
Contains more Copper +279.2%
Contains more Manganese +202.8%
Contains more Selenium +350%
Equal in Zinc - 0.3
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 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 less Sodium -27.3%
Contains more Calcium +425%
Contains more Iron +451.4%
Contains more Magnesium +372.2%
Contains more Phosphorus +160.5%
Contains more Potassium +133%
Contains more Copper +279.2%
Contains more Manganese +202.8%
Contains more Selenium +350%
Equal in Zinc - 0.3

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.
Zucchini
Zucchini
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +223.8%
Contains more Vitamin A +767%
Contains more Vitamin C +391.6%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B3 +146.1%
Contains more Vitamin B6 +392.6%
Contains more Folate +433.3%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +223.8%
Contains more Vitamin A +767%
Contains more Vitamin C +391.6%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +285.1%
Contains more Vitamin B3 +146.1%
Contains more Vitamin B6 +392.6%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +338%
Contains more Fats +115.6%
Contains more Other +157.9%
Equal in Carbs - 3.29
Equal in Water - 89.25
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +338%
Contains more Fats +115.6%
Contains more Other +157.9%
Equal in Carbs - 3.29
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.
Zucchini Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sodium ok
Lower in Sugar 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 Zucchini Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 2.11g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.21g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.32g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.11g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 17kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 1.38g Zucchini
Sugar 2.5g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1g Zucchini
Calcium 16mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.37mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 18mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 38mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 261mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 8mg 11mg Zucchini
Zinc 0.32mg 0.3mg Zucchini
Copper 0.053mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.177mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.2µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 200IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 10µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.045mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.094mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.451mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.204mg 0.063mg Zucchini
Vitamin B6 0.163mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 24µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
12%
Zucchini
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
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 - 2.5g)
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 - 0.084g)
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 - 15)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.