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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Vitamin B2, Copper, Magnesium, Potassium, Folate, and Manganese, while Rapini is higher in Vitamin B5.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 75% more than Rapini.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 5 times more Copper than Rapini. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.201mg of Copper, while Rapini contains 0.042mg.

Balsam-pear (bitter gourd), leafy tips, raw and Broccoli raab, raw types were used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Rapini 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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
6
:
4
Rapini
Rapini
Contains more Magnesium +286.4%
Contains more Phosphorus +35.6%
Contains more Potassium +210.2%
Contains less Sodium -66.7%
Contains more Copper +378.6%
Contains more Manganese +35.7%
Contains more Calcium +28.6%
Contains more Zinc +156.7%
Contains more Selenium +11.1%
Equal in Iron - 2.14
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%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +286.4%
Contains more Phosphorus +35.6%
Contains more Potassium +210.2%
Contains less Sodium -66.7%
Contains more Copper +378.6%
Contains more Manganese +35.7%
Contains more Calcium +28.6%
Contains more Zinc +156.7%
Contains more Selenium +11.1%
Equal in Iron - 2.14

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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
5
:
5
Rapini
Rapini
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +180.6%
Contains more Vitamin B6 +369.6%
Contains more Folate +54.2%
Contains more Vitamin A +51.2%
Contains more Vitamin B5 +411.1%
Equal in Vitamin B3 - 1.221
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%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +180.6%
Contains more Vitamin B6 +369.6%
Contains more Folate +54.2%
Contains more Vitamin A +51.2%
Contains more Vitamin B5 +411.1%
Equal in Vitamin B3 - 1.221

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Rapini
Rapini
Contains more Protein +67.2%
Contains more Fats +40.8%
Contains more Carbs +15.4%
Contains more Other +56.4%
Equal in Water - 92.55
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
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +67.2%
Contains more Fats +40.8%
Contains more Carbs +15.4%
Contains more Other +56.4%
Equal in Water - 92.55

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Rapini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Rapini Opinion
Net carbs 3.29g 0.15g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 3.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.49g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 2.85g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 22kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.17g Rapini
Sugar 0.38g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.7g Rapini
Calcium 84mg 108mg Rapini
Iron 2.04mg 2.14mg Rapini
Magnesium 85mg 22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 73mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 196mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 33mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.77mg Rapini
Copper 0.201mg 0.042mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.395mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 1µg Rapini
Vitamin A 1734IU 2622IU Rapini
Vitamin A RAE 87µg 131µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 88mg 20.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.162mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.129mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 1.221mg Rapini
Vitamin B5 0.063mg 0.322mg Rapini
Vitamin B6 0.803mg 0.171mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 83µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Rapini
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
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
86%
Rapini
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
27%
Rapini

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 - 0.38g)
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 - 22mg)
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 - 0.05g)
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 - 32)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.