Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Bitter gourd (Momordica charantia, bitter melon, balsam pear)
  5. Compare
  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Mustard Greens

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

Compare

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Magnesium, Iron, Potassium, Vitamin B1, and Phosphorus, while Mustard Greens has more Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 70% more than Mustard Greens.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 14 times more Folate than Mustard Greens. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, Mustard Greens contains only 9µg.

These are the specific foods used in this comparison Balsam-pear (bitter gourd), leafy tips, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Mustard Greens 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)
8
:
2
Mustard Greens
Mustard Greens
Contains more Iron +134.5%
Contains more Magnesium +553.8%
Contains more Phosphorus +135.7%
Contains more Potassium +275.3%
Contains more Zinc +36.4%
Contains more Copper +37.7%
Contains more Selenium +50%
Contains more Calcium +40.5%
Contains less Sodium -18.2%
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%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +134.5%
Contains more Magnesium +553.8%
Contains more Phosphorus +135.7%
Contains more Potassium +275.3%
Contains more Zinc +36.4%
Contains more Copper +37.7%
Contains more Selenium +50%
Contains more Calcium +40.5%
Contains less Sodium -18.2%

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)
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +247.8%
Contains more Vitamin B1 +341.5%
Contains more Vitamin B2 +474.6%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B6 +719.4%
Contains more Folate +1322.2%
Contains more Vitamin A +613.4%
Contains more Vitamin B5 +90.5%
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +247.8%
Contains more Vitamin B1 +341.5%
Contains more Vitamin B2 +474.6%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B6 +719.4%
Contains more Folate +1322.2%
Contains more Vitamin A +613.4%
Contains more Vitamin B5 +90.5%

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
Mustard Greens
Mustard Greens
Contains more Protein +107%
Contains more Fats +46.8%
Contains more Other +116.2%
Contains more Carbs +37.1%
Equal in Water - 91.78
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
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +107%
Contains more Fats +46.8%
Contains more Other +116.2%
Contains more Carbs +37.1%
Equal in Water - 91.78

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Mustard Greens Opinion
Net carbs 3.29g 2.51g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2.56g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.47g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.51g Mustard Greens
Calories 30kcal 26kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 1.41g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2g Mustard Greens
Calcium 84mg 118mg Mustard Greens
Iron 2.04mg 0.87mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 13mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 42mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 162mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 9mg Mustard Greens
Zinc 0.3mg 0.22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.146mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 12370IU Mustard Greens
Vitamin A RAE 87µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 88mg 25.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.041mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.063mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.433mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.12mg Mustard Greens
Vitamin B6 0.803mg 0.098mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard 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) Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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)
201%
Mustard Greens
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 2mg)
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 - 1.41g)
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 - 0.012g)
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 - 32)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $1.4)
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 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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.