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

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

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The main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Cardoon

  • Cardoon contains less Vitamin C, Vitamin B6, Vitamin B2, Iron, Folate, Vitamin B1, Manganese, Phosphorus, Magnesium, and Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 96% higher.

Food types used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Cardoon, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Cardoon 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)
9
:
1
Cardoon
Cardoon
Contains more Calcium +20%
Contains more Iron +191.4%
Contains more Magnesium +102.4%
Contains more Phosphorus +330.4%
Contains more Potassium +52%
Contains less Sodium -93.5%
Contains more Zinc +76.5%
Contains more Manganese +109.4%
Contains more Selenium +350%
Contains more Copper +14.9%
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%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +20%
Contains more Iron +191.4%
Contains more Magnesium +102.4%
Contains more Phosphorus +330.4%
Contains more Potassium +52%
Contains less Sodium -93.5%
Contains more Zinc +76.5%
Contains more Manganese +109.4%
Contains more Selenium +350%
Contains more Copper +14.9%

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)
7
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +4300%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +1106.7%
Contains more Vitamin B3 +270%
Contains more Vitamin B6 +592.2%
Contains more Folate +88.2%
Contains more Vitamin B5 +436.5%
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +4300%
Contains more Vitamin B1 +805%
Contains more Vitamin B2 +1106.7%
Contains more Vitamin B3 +270%
Contains more Vitamin B6 +592.2%
Contains more Folate +88.2%
Contains more Vitamin B5 +436.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
3
:
2
Cardoon
Cardoon
Contains more Protein +657.1%
Contains more Fats +590%
Contains more Other +30.1%
Contains more Carbs +23.7%
Equal in Water - 94
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
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +657.1%
Contains more Fats +590%
Contains more Other +30.1%
Contains more Carbs +23.7%
Equal in Water - 94

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) Cardoon
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cardoon Opinion
Net carbs 3.29g 2.47g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 0.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.07g Cardoon
Calories 30kcal 17kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.6g Cardoon
Calcium 84mg 70mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 42mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 400mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 170mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.231mg Cardoon
Manganese 0.536mg 0.256mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.2µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 0IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 0µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.02mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.03mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.338mg Cardoon
Vitamin B6 0.803mg 0.116mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 68µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Saturated Fat 0.011g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
10%
Cardoon
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
26%
Cardoon

Comparison summary

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 - 159mg)
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 - 0.011g)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.