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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Iron, Potassium, Vitamin B1, and Phosphorus, yet Kale is richer in Vitamin A RAE.
  • Kale's daily need coverage for Vitamin A RAE is 66% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 10 times more Folate than Kale. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 128µg of Folate, while Kale has 13µg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Kale, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Kale 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
:
0
Kale
Kale
Contains more Calcium +16.7%
Contains more Iron +126.7%
Contains more Magnesium +372.2%
Contains more Phosphorus +253.6%
Contains more Potassium +166.7%
Contains less Sodium -52.2%
Contains more Zinc +25%
Contains more Copper +28.8%
Contains more Manganese +28.8%
Equal in Selenium - 0.9
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%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +16.7%
Contains more Iron +126.7%
Contains more Magnesium +372.2%
Contains more Phosphorus +253.6%
Contains more Potassium +166.7%
Contains less Sodium -52.2%
Contains more Zinc +25%
Contains more Copper +28.8%
Contains more Manganese +28.8%
Equal in Selenium - 0.9

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
Kale
Kale
Contains more Vitamin C +114.6%
Contains more Vitamin B1 +241.5%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +481.9%
Contains more Folate +884.6%
Contains more Vitamin A +685.5%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +114.6%
Contains more Vitamin B1 +241.5%
Contains more Vitamin B2 +417.1%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +481.9%
Contains more Folate +884.6%
Contains more Vitamin A +685.5%

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
Kale
Kale
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +69%
Contains more Carbs +71.1%
Equal in Water - 91.2
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +178.9%
Contains more Fats +72.5%
Contains more Other +69%
Contains more Carbs +71.1%
Equal in Water - 91.2

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Kale Opinion
Net carbs 3.29g 3.63g Kale
Protein 5.3g 1.9g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 5.63g Kale
Calories 30kcal 28kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 1.25g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2g Kale
Calcium 84mg 72mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.9mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 228mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.156mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.416mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 13621IU Kale
Vitamin A RAE 87µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 88mg 41mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.053mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.5mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.049mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.138mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 13µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Kale
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)
258%
Kale
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
22%
Kale

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 - 1.25g)
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 - 12mg)
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 - 0.052g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.