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  6. Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs. Red leaf lettuce

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

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How are Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Red leaf lettuce different?

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Magnesium, Manganese, Potassium, and Iron, however, Red leaf lettuce is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 94% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 8 times more Vitamin B6 than Red leaf lettuce. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, Red leaf lettuce contains only 0.1mg.

Balsam-pear (bitter gourd), leafy tips, raw and Lettuce, red leaf, raw are the varieties used in this article.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Red leaf lettuce 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
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +154.5%
Contains more Iron +70%
Contains more Magnesium +608.3%
Contains more Phosphorus +253.6%
Contains more Potassium +225.1%
Contains less Sodium -56%
Contains more Zinc +50%
Contains more Copper +617.9%
Contains more Manganese +164%
Contains more Selenium +66.7%
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%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +154.5%
Contains more Iron +70%
Contains more Magnesium +608.3%
Contains more Phosphorus +253.6%
Contains more Potassium +225.1%
Contains less Sodium -56%
Contains more Zinc +50%
Contains more Copper +617.9%
Contains more Manganese +164%
Contains more Selenium +66.7%

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +2278.4%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +370.1%
Contains more Vitamin B3 +245.8%
Contains more Vitamin B6 +703%
Contains more Folate +255.6%
Contains more Vitamin A +332.1%
Contains more Vitamin B5 +128.6%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +2278.4%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +370.1%
Contains more Vitamin B3 +245.8%
Contains more Vitamin B6 +703%
Contains more Folate +255.6%
Contains more Vitamin A +332.1%
Contains more Vitamin B5 +128.6%

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
Red leaf lettuce
Red leaf lettuce
Contains more Protein +298.5%
Contains more Fats +213.6%
Contains more Carbs +45.6%
Contains more Other +167.3%
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +298.5%
Contains more Fats +213.6%
Contains more Carbs +45.6%
Contains more Other +167.3%
Equal in Water - 95.64

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

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Red leaf lettuce Opinion
Net carbs 3.29g 1.36g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.33g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.22g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 2.26g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 16kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.9g Red leaf lettuce
Calcium 84mg 33mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 12mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 187mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.028mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.203mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 1734IU 7492IU Red leaf lettuce
Vitamin A RAE 87µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 88mg 3.7mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.064mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.077mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.321mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.144mg Red leaf lettuce
Vitamin B6 0.803mg 0.1mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 36µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
14%
Red leaf lettuce

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 - 0.48g)
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 - 14mg)
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 - 0.017g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.