Bitter Melon vs Winter Melon – Which is Healthier?

Our Verdict

When comparing bitter melon to winter melon, we picked the bitter.

Why?

Did you remember the “bitter is better” dictum that goes for most plant-based foods? It certainly stands in this case!

A note on nomenclature before we begin: these two fruits are also known as the bitter gourd and the wax gourd, respectively (amongst many other names for each), but we went with what seems to be their most common names.

In terms of macros, the bitter melon has more than 13x the protein (and actually adding up to a meaningful amount, at 5.3g/100g), as well as more fiber for the same carbs, making it the better choice all around.

When it comes to vitamins, the bitter melon has a lot more of vitamins A, B1, B2, B3, B6, B7, B9, and C, while the winter melon boasts only more vitamin B5. As in, the vitamin that’s in all foods (even its scientific name means “from everywhere”) and in which it’s pretty much impossible to be deficient unless literally starving. All in all, an easy and clear win for bitter melon.

In the category of minerals, we see a similar story: the bitter melon has very much more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while the winter melon has a modest double-dose of zinc—hardly comparable to, say, bitter melon having over 100x the potassium content, and indeed, in all minerals except zinc, bitter melon had 4x–100x more. Another clear and overwhelming win for the bitter melon.

Looking up polyphenols, we see that the bitter melon also wins in that regard, shocking nobody, with an impressive polyphenolic profile, especially rich in luteolins and catechins of various kinds.

In short, enjoy either or both, but there’s a clear winner here, and it’s the bitter melon.

Want to learn more?

You might like to read:

Enjoy Bitter Foods For Your Heart & Brain

Enjoy!