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

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

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Summary of differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Kohlrabi

  • The amount of Vitamin B6, Vitamin C, Folate, Vitamin B2, Iron, Manganese, Magnesium, Vitamin B1, Vitamin A RAE, and Copper in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Kohlrabi.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin B6 50% more than Kohlrabi.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 44 times more Vitamin A RAE than Kohlrabi. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg of Vitamin A RAE, Kohlrabi contains only 2µg.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Kohlrabi, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Kohlrabi 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)
10
:
0
Kohlrabi
Kohlrabi
Contains more Calcium +250%
Contains more Iron +410%
Contains more Magnesium +347.4%
Contains more Phosphorus +115.2%
Contains more Potassium +73.7%
Contains less Sodium -45%
Contains more Zinc +900%
Contains more Copper +55.8%
Contains more Manganese +285.6%
Contains more Selenium +28.6%
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%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +250%
Contains more Iron +410%
Contains more Magnesium +347.4%
Contains more Phosphorus +115.2%
Contains more Potassium +73.7%
Contains less Sodium -45%
Contains more Zinc +900%
Contains more Copper +55.8%
Contains more Manganese +285.6%
Contains more Selenium +28.6%

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
Kohlrabi
Kohlrabi
Contains more Vitamin A +4716.7%
Contains more Vitamin C +41.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +435.3%
Contains more Folate +700%
Contains more Vitamin B5 +161.9%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +4716.7%
Contains more Vitamin C +41.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +435.3%
Contains more Folate +700%
Contains more Vitamin B5 +161.9%

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
Kohlrabi
Kohlrabi
Contains more Protein +211.8%
Contains more Fats +590%
Contains more Other +47%
Contains more Carbs +88.4%
Equal in Water - 91
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +211.8%
Contains more Fats +590%
Contains more Other +47%
Contains more Carbs +88.4%
Equal in Water - 91

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Kohlrabi Opinion
Net carbs 3.29g 2.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 6.2g Kohlrabi
Calories 30kcal 27kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 2.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.6g Kohlrabi
Calcium 84mg 24mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 46mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 350mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 20mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.03mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.129mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.139mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 36IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 2µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.48mg Kohlrabi
Vitamin C 88mg 62mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.05mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.02mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.165mg Kohlrabi
Vitamin B6 0.803mg 0.15mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 16µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Kohlrabi
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)
25%
Kohlrabi
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
15%
Kohlrabi

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 - 2.6g)
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 - 9mg)
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 - 0.013g)
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 - 20)
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 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)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.