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  6. Bitter melon vs. Red cabbage

Bitter melon vs. Red cabbage — In-Depth Nutrition Comparison

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The main differences between Bitter melon and Red cabbage

  • Red cabbage contains less Vitamin B6, Vitamin C, Folate, Vitamin B2, Copper, Magnesium, Iron, Manganese, Potassium, and Phosphorus than Bitter melon.
  • Daily need coverage for Vitamin B6 from Bitter melon is 46% higher.
  • Red cabbage has 12 times less Copper than Bitter melon. Bitter melon has 0.201mg of Copper, while Red cabbage has 0.017mg.

Food types used in this article are Balsam-pear (bitter gourd), leafy tips, raw and Cabbage, red, raw.

Infographic

Bitter melon vs Red 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +431.3%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +150.2%
Contains more IronIron +155%
Contains more CopperCopper +1082.4%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +230%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +120.6%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 104% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin CVitamin C +54.4%
Contains more Vitamin AVitamin A +55.4%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B2Vitamin B2 +424.6%
Contains more Vitamin B3Vitamin B3 +165.6%
Contains more Vitamin B6Vitamin B6 +284.2%
Contains more FolateFolate +611.1%
Contains more Vitamin B5Vitamin B5 +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +270.6%
Contains more FatsFats +331.3%
Contains more OtherOther +126.2%
Contains more CarbsCarbs +124%
~equal in Water ~90.39g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter melon Red cabbage
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter melon Red cabbage Opinion
Calories 30kcal 31kcal Red cabbage
Protein 5.3g 1.43g Bitter melon
Fats 0.69g 0.16g Bitter melon
Vitamin C 88mg 57mg Bitter melon
Net carbs 3.29g 5.27g Red cabbage
Carbs 3.29g 7.37g Red cabbage
Magnesium 85mg 16mg Bitter melon
Calcium 84mg 45mg Bitter melon
Potassium 608mg 243mg Bitter melon
Iron 2.04mg 0.8mg Bitter melon
Sugar 3.83g Bitter melon
Fiber 2.1g Red cabbage
Copper 0.201mg 0.017mg Bitter melon
Zinc 0.3mg 0.22mg Bitter melon
Phosphorus 99mg 30mg Bitter melon
Sodium 11mg 27mg Bitter melon
Vitamin A 1734IU 1116IU Bitter melon
Vitamin A 87µg 56µg Bitter melon
Vitamin E 0.11mg Red cabbage
Manganese 0.536mg 0.243mg Bitter melon
Selenium 0.9µg 0.6µg Bitter melon
Vitamin B1 0.181mg 0.064mg Bitter melon
Vitamin B2 0.362mg 0.069mg Bitter melon
Vitamin B3 1.11mg 0.418mg Bitter melon
Vitamin B5 0.063mg 0.147mg Red cabbage
Vitamin B6 0.803mg 0.209mg Bitter melon
Vitamin K 38.2µg Red cabbage
Folate 128µg 18µg Bitter melon
Choline 17.1mg Red cabbage
Saturated Fat 0.021g Bitter melon
Monounsaturated Fat 0.012g Red cabbage
Polyunsaturated fat 0.08g Red cabbage
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Fructose 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter melon Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Bitter melon
36%
Red cabbage
Minerals Daily Need Coverage Score
41%
Bitter melon
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bitter melon
Bitter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Bitter melon
Bitter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Bitter melon
Bitter melon is cheaper (difference - $0.3)
Which food is richer in minerals?
Bitter melon
Bitter melon 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 melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.