Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bitter melon vs. Garlic — In-Depth Nutrition Comparison

Compare

What are the differences between bitter melon and garlic?

  • Bitter melon is higher in vitamin C, vitamin A, folate, vitamin B2, and magnesium, yet garlic is higher in manganese, vitamin B6, selenium, copper, and vitamin B5.
  • Bitter melon's daily need coverage for vitamin C is 63% more.
  • Bitter melon has 193 times more vitamin A than garlic. While bitter melon has 1734IU of vitamin A, garlic has only 9IU.

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

Infographic

Bitter melon vs Garlic 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +20%
Contains less SodiumSodium -35.3%
Contains more CalciumCalcium +115.5%
Contains more CopperCopper +48.8%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +211.9%
Contains more SeleniumSelenium +1477.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Garlic
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin CVitamin C +182.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +229.1%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more FolateFolate +4166.7%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B5Vitamin B5 +846%
Contains more Vitamin B6Vitamin B6 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +38%
Contains more WaterWater +52.4%
Contains more ProteinProtein +20%
Contains more CarbsCarbs +904.9%
~equal in Other ~1.5g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter melon Garlic
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter melon Garlic DV% diff.
Vitamin C 88mg 31.2mg 63%
Manganese 0.536mg 1.672mg 49%
Vitamin B6 0.803mg 1.235mg 33%
Folate 128µg 3µg 31%
Selenium 0.9µg 14.2µg 24%
Vitamin B2 0.362mg 0.11mg 19%
Magnesium 85mg 25mg 14%
Vitamin B5 0.063mg 0.596mg 11%
Copper 0.201mg 0.299mg 11%
Carbs 3.29g 33.06g 10%
Calcium 84mg 181mg 10%
Vitamin A 87µg 0µg 10%
Fiber 2.1g 8%
Zinc 0.3mg 1.16mg 8%
Phosphorus 99mg 153mg 8%
Calories 30kcal 149kcal 6%
Potassium 608mg 401mg 6%
Iron 2.04mg 1.7mg 4%
Choline 23.2mg 4%
Vitamin B3 1.11mg 0.7mg 3%
Polyunsaturated fat 0.249g 2%
Vitamin B1 0.181mg 0.2mg 2%
Protein 5.3g 6.36g 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Fats 0.69g 0.5g 0%
Net carbs 3.29g 30.96g N/A
Sugar 1g N/A
Sodium 11mg 17mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter melon Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
58%
Bitter melon
41%
Garlic
Minerals Daily Need Coverage Score
41%
Bitter melon
67%
Garlic

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Bitter melon
Bitter melon is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Bitter melon
Bitter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Bitter melon
Bitter melon is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.