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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Magnesium, Potassium, Vitamin B1, and Iron, however, Collard Greens has more Vitamin A RAE.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 78% higher.
  • Collard Greens has 8 times less Folate than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 128µg of Folate, while Collard Greens has 16µg.

Food types used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Collard Greens 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
Collard Greens
Collard Greens
Contains more Iron +80.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +209.4%
Contains more Potassium +419.7%
Contains less Sodium -26.7%
Contains more Zinc +30.4%
Contains more Copper +294.1%
Contains more Selenium +80%
Contains more Calcium +67.9%
Equal in Manganese - 0.51
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%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +80.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +209.4%
Contains more Potassium +419.7%
Contains less Sodium -26.7%
Contains more Zinc +30.4%
Contains more Copper +294.1%
Contains more Selenium +80%
Contains more Calcium +67.9%
Equal in Manganese - 0.51

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)
6
:
4
Collard Greens
Collard Greens
Contains more Vitamin C +383.5%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B3 +93%
Contains more Vitamin B6 +527.3%
Contains more Folate +700%
Contains more Vitamin A +338.3%
Contains more Vitamin B5 +246%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin C +383.5%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B3 +93%
Contains more Vitamin B6 +527.3%
Contains more Folate +700%
Contains more Vitamin A +338.3%
Contains more Vitamin B5 +246%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
2
:
3
Collard Greens
Collard Greens
Contains more Protein +95.6%
Contains more Other +98.6%
Contains more Carbs +71.7%
Equal in Fats - 0.72
Equal in Water - 90.18
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
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +95.6%
Contains more Other +98.6%
Contains more Carbs +71.7%
Equal in Fats - 0.72
Equal in Water - 90.18

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Collard Greens Opinion
Net carbs 3.29g 1.65g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.71g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.72g Collard Greens
Carbs 3.29g 5.65g Collard Greens
Calories 30kcal 33kcal Collard Greens
Sugar 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 4g Collard Greens
Calcium 84mg 141mg Collard Greens
Iron 2.04mg 1.13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 32mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 117mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.051mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.51mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.5µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 7600IU Collard Greens
Vitamin A RAE 87µg 380µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 88mg 18.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.106mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.575mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.218mg Collard Greens
Vitamin B6 0.803mg 0.128mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 16µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Collard Greens
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)
138%
Collard Greens
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
22%
Collard Greens

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 - 0.4g)
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 - 4mg)
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 - 0.047g)
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 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 ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.