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

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

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What are the differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Cauliflower?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin B6, Vitamin C, Vitamin B2, Iron, Copper, Folate, Magnesium, Manganese, and Vitamin B1, yet Cauliflower is higher in Vitamin B5.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin B6 is 48% more.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 6 times more Vitamin B2 than Cauliflower. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.362mg of Vitamin B2, Cauliflower has only 0.06mg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Cauliflower, raw types in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Cauliflower 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)
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +281.8%
Contains more Iron +385.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +125%
Contains more Potassium +103.3%
Contains less Sodium -63.3%
Contains more Zinc +11.1%
Contains more Copper +415.4%
Contains more Manganese +245.8%
Contains more Selenium +50%
Equal in Zinc - 0.27
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%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +281.8%
Contains more Iron +385.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +125%
Contains more Potassium +103.3%
Contains less Sodium -63.3%
Contains more Zinc +11.1%
Contains more Copper +415.4%
Contains more Manganese +245.8%
Contains more Selenium +50%
Equal in Zinc - 0.27

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
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin C +82.6%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +118.9%
Contains more Vitamin B6 +336.4%
Contains more Folate +124.6%
Contains more Vitamin B5 +958.7%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin C +82.6%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +503.3%
Contains more Vitamin B3 +118.9%
Contains more Vitamin B6 +336.4%
Contains more Folate +124.6%
Contains more Vitamin B5 +958.7%

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
Cauliflower
Cauliflower
Contains more Protein +176%
Contains more Fats +146.4%
Contains more Other +93.4%
Contains more Carbs +51.1%
Equal in Water - 92.07
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +176%
Contains more Fats +146.4%
Contains more Other +93.4%
Contains more Carbs +51.1%
Equal in Water - 92.07

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) Cauliflower
Lower in Sugar ok
Lower in Sodium 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 Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cauliflower Opinion
Net carbs 3.29g 2.97g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.92g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.28g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.97g Cauliflower
Calories 30kcal 25kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.97g Cauliflower
Sugar 1.91g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2g Cauliflower
Calcium 84mg 22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.42mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 44mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 299mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 30mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.039mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.155mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg 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 E 0.08mg Cauliflower
Vitamin C 88mg 48.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.05mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.06mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.507mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.667mg Cauliflower
Vitamin B6 0.803mg 0.184mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 57µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.034g Cauliflower
Polyunsaturated fat 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Cauliflower
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)
30%
Cauliflower
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
13%
Cauliflower

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 - 1.91g)
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 - 19mg)
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 - 0.13g)
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 - 0)
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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.