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

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What are the main differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Savoy cabbage?

  • Savoy cabbage has less Vitamin C, Vitamin B6, Vitamin B2, Iron, Manganese, Copper, Magnesium, Folate, Potassium, and Vitamin B1 than Bitter gourd (Momordica charantia, bitter melon, balsam pear).
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 63% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 12 times more Vitamin B2 than Savoy cabbage. Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.362mg of Vitamin B2, while Savoy cabbage has 0.03mg.

We used Balsam-pear (bitter gourd), leafy tips, raw and Cabbage, savoy, raw types in this comparison.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Savoy 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.
Contains more Calcium +140%
Contains more Iron +410%
Contains more Magnesium +203.6%
Contains more Phosphorus +135.7%
Contains more Potassium +164.3%
Contains less Sodium -60.7%
Contains more Zinc +11.1%
Contains more Copper +224.2%
Contains more Manganese +197.8%
Equal in Zinc - 0.27
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +140%
Contains more Iron +410%
Contains more Magnesium +203.6%
Contains more Phosphorus +135.7%
Contains more Potassium +164.3%
Contains less Sodium -60.7%
Contains more Zinc +11.1%
Contains more Copper +224.2%
Contains more Manganese +197.8%
Equal in Zinc - 0.27
Equal in Selenium - 0.9

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.
:
Contains more Vitamin A +73.4%
Contains more Vitamin C +183.9%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +1106.7%
Contains more Vitamin B3 +270%
Contains more Vitamin B6 +322.6%
Contains more Folate +60%
Contains more Vitamin B5 +196.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 7% 172%
Contains more Vitamin A +73.4%
Contains more Vitamin C +183.9%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +1106.7%
Contains more Vitamin B3 +270%
Contains more Vitamin B6 +322.6%
Contains more Folate +60%
Contains more Vitamin B5 +196.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165%
Contains more Fats +590%
Contains more Other +83.8%
Contains more Carbs +85.4%
Equal in Water - 91
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Protein +165%
Contains more Fats +590%
Contains more Other +83.8%
Contains more Carbs +85.4%
Equal in Water - 91

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) Savoy 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 gourd (Momordica charantia, bitter melon, balsam pear) Savoy cabbage Opinion
Net carbs 3.29g 3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 6.1g Savoy cabbage
Calories 30kcal 27kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 2.27g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.1g Savoy cabbage
Calcium 84mg 35mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 42mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 230mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 28mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.062mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 1000IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 50µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.17mg Savoy cabbage
Vitamin C 88mg 31mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.03mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.187mg Savoy cabbage
Vitamin B6 0.803mg 0.19mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 80µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 12.3mg Savoy cabbage
Vitamin K 68.8µg Savoy cabbage
Tryptophan 0.02mg Savoy cabbage
Threonine 0.069mg Savoy cabbage
Isoleucine 0.101mg Savoy cabbage
Leucine 0.103mg Savoy cabbage
Lysine 0.094mg Savoy cabbage
Methionine 0.02mg Savoy cabbage
Phenylalanine 0.064mg Savoy cabbage
Valine 0.085mg Savoy cabbage
Histidine 0.041mg Savoy cabbage
Saturated Fat 0.013g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.007g Savoy cabbage
Polyunsaturated fat 0.049g Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Savoy 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
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
38%
Savoy cabbage
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
14%
Savoy cabbage

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 - 2.27g)
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 - 17mg)
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 - 0.013g)
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 - $0.4)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.