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

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

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A recap on differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Nopales

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Iron, Copper, Vitamin B1, Phosphorus, and Potassium, however, Nopales are higher in Calcium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 87% more than Nopales.
  • Nopales contain 43 times less Folate than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 128µg of Folate, while Nopales contain 3µg.

Food varieties used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Nopales, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Nopales 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
:
1
Nopales
Nopales
Contains more Iron +245.8%
Contains more Magnesium +63.5%
Contains more Phosphorus +518.8%
Contains more Potassium +136.6%
Contains less Sodium -47.6%
Contains more Zinc +20%
Contains more Copper +286.5%
Contains more Manganese +17.3%
Contains more Selenium +28.6%
Contains more Calcium +95.2%
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%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +245.8%
Contains more Magnesium +63.5%
Contains more Phosphorus +518.8%
Contains more Potassium +136.6%
Contains less Sodium -47.6%
Contains more Zinc +20%
Contains more Copper +286.5%
Contains more Manganese +17.3%
Contains more Selenium +28.6%
Contains more Calcium +95.2%

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)
7
:
3
Nopales
Nopales
Contains more Vitamin A +279.4%
Contains more Vitamin C +846.2%
Contains more Vitamin B1 +1408.3%
Contains more Vitamin B2 +782.9%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B6 +1047.1%
Contains more Folate +4166.7%
Contains more Vitamin B5 +165.1%
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%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin A +279.4%
Contains more Vitamin C +846.2%
Contains more Vitamin B1 +1408.3%
Contains more Vitamin B2 +782.9%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B6 +1047.1%
Contains more Folate +4166.7%
Contains more Vitamin B5 +165.1%

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
Nopales
Nopales
Contains more Protein +301.5%
Contains more Fats +666.7%
Contains more Other +28.9%
Equal in Carbs - 3.33
Equal in Water - 94.12
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
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +301.5%
Contains more Fats +666.7%
Contains more Other +28.9%
Equal in Carbs - 3.33
Equal in Water - 94.12

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Nopales Opinion
Net carbs 3.29g 1.13g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.32g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.09g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 3.33g Nopales
Calories 30kcal 16kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 1.15g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.2g Nopales
Calcium 84mg 164mg Nopales
Iron 2.04mg 0.59mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 52mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 16mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 257mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.052mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.457mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.7µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 457IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 23µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 88mg 9.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.012mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.041mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.41mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.167mg Nopales
Vitamin B6 0.803mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 3µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.018g Nopales
Polyunsaturated fat 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Nopales
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)
10%
Nopales
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
23%
Nopales

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 - 1.15g)
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 - 10mg)
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 - 0.016g)
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 - 7)
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 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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.