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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Magnesium, Manganese, Vitamin B2, and Potassium, however, Dandelion greens are richer in Vitamin A RAE, Iron, and Calcium.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 59% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 5 times more Folate than Dandelion greens. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, Dandelion greens contain only 27µg.

Balsam-pear (bitter gourd), leafy tips, raw and Dandelion greens, raw are the varieties used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Dandelion greens infographic
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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 more Magnesium +136.1%
Contains more Phosphorus +50%
Contains more Potassium +53.1%
Contains less Sodium -85.5%
Contains more Copper +17.5%
Contains more Manganese +56.7%
Contains more Selenium +80%
Contains more Calcium +122.6%
Contains more Iron +52%
Contains more Zinc +36.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Magnesium +136.1%
Contains more Phosphorus +50%
Contains more Potassium +53.1%
Contains less Sodium -85.5%
Contains more Copper +17.5%
Contains more Manganese +56.7%
Contains more Selenium +80%
Contains more Calcium +122.6%
Contains more Iron +52%
Contains more Zinc +36.7%

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 more Vitamin C +151.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +219.9%
Contains more Folate +374.1%
Contains more Vitamin A +486%
Contains more Vitamin B5 +33.3%
Equal in Vitamin B1 - 0.19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 20% 1946%
Contains more Vitamin C +151.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +219.9%
Contains more Folate +374.1%
Contains more Vitamin A +486%
Contains more Vitamin B5 +33.3%
Equal in Vitamin B1 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +96.3%
Contains more Carbs +179.6%
Contains more Other +22.4%
Equal in Fats - 0.7
Equal in Water - 85.6
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Protein +96.3%
Contains more Carbs +179.6%
Contains more Other +22.4%
Equal in Fats - 0.7
Equal in Water - 85.6

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Dandelion greens Opinion
Net carbs 3.29g 5.7g Dandelion greens
Protein 5.3g 2.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.7g Dandelion greens
Carbs 3.29g 9.2g Dandelion greens
Calories 30kcal 45kcal Dandelion greens
Sugar 0.71g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.5g Dandelion greens
Calcium 84mg 187mg Dandelion greens
Iron 2.04mg 3.1mg Dandelion greens
Magnesium 85mg 36mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 66mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 397mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 76mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.41mg Dandelion greens
Copper 0.201mg 0.171mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.342mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.5µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 10161IU Dandelion greens
Vitamin A RAE 87µg 508µg Dandelion greens
Vitamin E 3.44mg Dandelion greens
Vitamin C 88mg 35mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.19mg Dandelion greens
Vitamin B2 0.362mg 0.26mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.806mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.084mg Dandelion greens
Vitamin B6 0.803mg 0.251mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 27µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 35.3mg Dandelion greens
Vitamin K 778.4µg Dandelion greens
Saturated Fat 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.014g Dandelion greens
Polyunsaturated fat 0.306g Dandelion 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) Dandelion 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
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
228%
Dandelion greens
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
39%
Dandelion 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 - 0.71g)
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 - 65mg)
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 - 0.17g)
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 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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.