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

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

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Important differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Napa cabbage

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Folate, Magnesium, Iron, Potassium, Vitamin B1, Manganese, and Copper than Napa cabbage.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 94% more.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 36 times more Vitamin B1 than Napa cabbage. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.181mg of Vitamin B1, while Napa cabbage contains 0.005mg.

The food varieties used in the comparison are Balsam-pear (bitter gourd), leafy tips, raw and Cabbage, napa, cooked.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Napa cabbage 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
Napa cabbage
Napa cabbage
Contains more Calcium +189.7%
Contains more Iron +175.7%
Contains more Magnesium +962.5%
Contains more Phosphorus +421.1%
Contains more Potassium +598.9%
Contains more Zinc +114.3%
Contains more Copper +109.4%
Contains more Manganese +164%
Contains more Selenium +125%
Equal in Sodium - 11
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%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +189.7%
Contains more Iron +175.7%
Contains more Magnesium +962.5%
Contains more Phosphorus +421.1%
Contains more Potassium +598.9%
Contains more Zinc +114.3%
Contains more Copper +109.4%
Contains more Manganese +164%
Contains more Selenium +125%
Equal in Sodium - 11

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)
8
:
0
Napa cabbage
Napa cabbage
Contains more Vitamin A +559.3%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +3520%
Contains more Vitamin B2 +1348%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B5 +80%
Contains more Vitamin B6 +2070.3%
Contains more Folate +197.7%
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +559.3%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +3520%
Contains more Vitamin B2 +1348%
Contains more Vitamin B3 +138.2%
Contains more Vitamin B5 +80%
Contains more Vitamin B6 +2070.3%
Contains more Folate +197.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +381.8%
Contains more Fats +305.9%
Contains more Carbs +47.5%
Contains more Other +764.7%
Equal in Water - 96.33
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
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +381.8%
Contains more Fats +305.9%
Contains more Carbs +47.5%
Contains more Other +764.7%
Equal in Water - 96.33

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Napa cabbage Opinion
Net carbs 3.29g 2.23g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 2.23g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 12kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 84mg 29mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.74mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 8mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 87mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 11mg
Zinc 0.3mg 0.14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.096mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.203mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.4µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 263IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 13µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 3.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.005mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.025mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.466mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.035mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B6 0.803mg 0.037mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 43µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Napa cabbage
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)
7%
Napa cabbage
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
12%
Napa cabbage

Comparison summary

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 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 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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (11 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.