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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Folate, Vitamin B2, and Magnesium, yet Garlic is higher in Manganese, Vitamin B6, Selenium, Copper, Vitamin B5, and Calcium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 63% more.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 43 times more Folate than Garlic. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 128µg of Folate, Garlic has only 3µg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
6
Garlic
Garlic
Contains more Iron +20%
Contains more Magnesium +240%
Contains more Potassium +51.6%
Contains less Sodium -35.3%
Contains more Calcium +115.5%
Contains more Phosphorus +54.5%
Contains more Zinc +286.7%
Contains more Copper +48.8%
Contains more Manganese +211.9%
Contains more Selenium +1477.8%
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%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +20%
Contains more Magnesium +240%
Contains more Potassium +51.6%
Contains less Sodium -35.3%
Contains more Calcium +115.5%
Contains more Phosphorus +54.5%
Contains more Zinc +286.7%
Contains more Copper +48.8%
Contains more Manganese +211.9%
Contains more Selenium +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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
5
:
5
Garlic
Garlic
Contains more Vitamin A +19166.7%
Contains more Vitamin C +182.1%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +58.6%
Contains more Folate +4166.7%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +846%
Contains more Vitamin B6 +53.8%
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +19166.7%
Contains more Vitamin C +182.1%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +58.6%
Contains more Folate +4166.7%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +846%
Contains more Vitamin B6 +53.8%

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
Garlic
Garlic
Contains more Fats +38%
Contains more Water +52.4%
Contains more Protein +20%
Contains more Carbs +904.9%
Equal in Other - 1.5
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
Garlic
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 Fats +38%
Contains more Water +52.4%
Contains more Protein +20%
Contains more Carbs +904.9%
Equal in Other - 1.5

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) 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 gourd (Momordica charantia, bitter melon, balsam pear) Garlic Opinion
Net carbs 3.29g 30.96g Garlic
Protein 5.3g 6.36g Garlic
Fats 0.69g 0.5g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 33.06g Garlic
Calories 30kcal 149kcal Garlic
Sugar 1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.1g Garlic
Calcium 84mg 181mg Garlic
Iron 2.04mg 1.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 153mg Garlic
Potassium 608mg 401mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 17mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 1.16mg Garlic
Copper 0.201mg 0.299mg Garlic
Manganese 0.536mg 1.672mg Garlic
Selenium 0.9µg 14.2µg Garlic
Vitamin A 1734IU 9IU 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 Garlic
Vitamin C 88mg 31.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.2mg Garlic
Vitamin B2 0.362mg 0.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.596mg Garlic
Vitamin B6 0.803mg 1.235mg Garlic
Folate 128µg 3µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Garlic
Polyunsaturated fat 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Garlic
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)
43%
Garlic
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
67%
Garlic

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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 - 1g)
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 - 6mg)
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 - 0.089g)
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 - 30)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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 gourd (Momordica charantia, bitter melon, balsam pear) - 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.