Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Mustard Greens — In-Depth Nutrition Comparison
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Summary of differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Mustard Greens
- Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Iron, Potassium, Vitamin B1, and Phosphorus, while Mustard Greens has more Vitamin A RAE.
- Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 70% more than Mustard Greens.
- Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 14 times more Folate than Mustard Greens. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, Mustard Greens contains only 9µg.
These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Mustard greens, cooked, boiled, drained, without salt.
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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.
Contains
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Iron
+134.5%
Contains
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Magnesium
+553.8%
Contains
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Phosphorus
+135.7%
Contains
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Potassium
+275.3%
Contains
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Zinc
+36.4%
Contains
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Copper
+37.7%
Contains
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Selenium
+50%
Contains
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Calcium
+40.5%
Contains
less
Sodium
-18.2%
Contains
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Iron
+134.5%
Contains
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Magnesium
+553.8%
Contains
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Phosphorus
+135.7%
Contains
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Potassium
+275.3%
Contains
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Zinc
+36.4%
Contains
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Copper
+37.7%
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Selenium
+50%
Contains
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Calcium
+40.5%
Contains
less
Sodium
-18.2%
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.
:
Contains
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Vitamin C
+247.8%
Contains
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Vitamin B1
+341.5%
Contains
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Vitamin B2
+474.6%
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Vitamin B3
+156.4%
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Vitamin B6
+719.4%
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Folate
+1322.2%
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Vitamin A
+613.4%
Contains
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Vitamin B5
+90.5%
Contains
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Vitamin C
+247.8%
Contains
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Vitamin B1
+341.5%
Contains
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Vitamin B2
+474.6%
Contains
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Vitamin B3
+156.4%
Contains
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Vitamin B6
+719.4%
Contains
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Folate
+1322.2%
Contains
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Vitamin A
+613.4%
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Vitamin B5
+90.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+107%
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Fats
+46.8%
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Other
+116.2%
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Carbs
+37.1%
Equal in Water - 91.78
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains
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Protein
+107%
Contains
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Fats
+46.8%
Contains
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Other
+116.2%
Contains
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Carbs
+37.1%
Equal in Water - 91.78
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 3.29g | 2.51g | |
Protein | 5.3g | 2.56g | |
Fats | 0.69g | 0.47g | |
Carbs | 3.29g | 4.51g | |
Calories | 30kcal | 26kcal | |
Sugar | 1.41g | ||
Fiber | 2g | ||
Calcium | 84mg | 118mg | |
Iron | 2.04mg | 0.87mg | |
Magnesium | 85mg | 13mg | |
Phosphorus | 99mg | 42mg | |
Potassium | 608mg | 162mg | |
Sodium | 11mg | 9mg | |
Zinc | 0.3mg | 0.22mg | |
Copper | 0.201mg | 0.146mg | |
Manganese | 0.536mg | ||
Selenium | 0.9µg | 0.6µg | |
Vitamin A | 1734IU | 12370IU | |
Vitamin A RAE | 87µg | 618µg | |
Vitamin E | 1.78mg | ||
Vitamin C | 88mg | 25.3mg | |
Vitamin B1 | 0.181mg | 0.041mg | |
Vitamin B2 | 0.362mg | 0.063mg | |
Vitamin B3 | 1.11mg | 0.433mg | |
Vitamin B5 | 0.063mg | 0.12mg | |
Vitamin B6 | 0.803mg | 0.098mg | |
Folate | 128µg | 9µg | |
Vitamin K | 592.7µg | ||
Saturated Fat | 0.012g | ||
Monounsaturated Fat | 0.11g | ||
Polyunsaturated fat | 0.046g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
69%
201%
Minerals Daily Need Coverage Score
41%
17%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in glycemic index (difference - 32)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $1.4)
Which food is richer in minerals?
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.