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

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

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Differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Turnip greens

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Iron, Magnesium, Potassium, Vitamin B1, Phosphorus, and Manganese, while Turnip greens has more Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 67% higher.
  • Turnip greens contains 5 times less Vitamin B2 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.362mg of Vitamin B2, while Turnip greens contains 0.072mg.

The food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Turnip greens 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)
7
:
2
Turnip greens
Turnip greens
Contains more Iron +155%
Contains more Magnesium +286.4%
Contains more Phosphorus +241.4%
Contains more Potassium +199.5%
Contains less Sodium -62.1%
Contains more Zinc +114.3%
Contains more Manganese +59.1%
Contains more Calcium +63.1%
Contains more Copper +25.9%
Equal in Selenium - 0.9
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%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +155%
Contains more Magnesium +286.4%
Contains more Phosphorus +241.4%
Contains more Potassium +199.5%
Contains less Sodium -62.1%
Contains more Zinc +114.3%
Contains more Manganese +59.1%
Contains more Calcium +63.1%
Contains more Copper +25.9%
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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
6
:
4
Turnip greens
Turnip greens
Contains more Vitamin C +221.2%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +402.8%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +346.1%
Contains more Vitamin A +339.7%
Contains more Vitamin B5 +334.9%
Equal in Folate - 118
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin C +221.2%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +402.8%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +346.1%
Contains more Vitamin A +339.7%
Contains more Vitamin B5 +334.9%
Equal in Folate - 118

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
Turnip greens
Turnip greens
Contains more Protein +364.9%
Contains more Fats +200%
Contains more Other +37.4%
Contains more Carbs +32.5%
Equal in Water - 93.2
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
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +364.9%
Contains more Fats +200%
Contains more Other +37.4%
Contains more Carbs +32.5%
Equal in Water - 93.2

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) Turnip greens
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) Turnip greens Opinion
Net carbs 3.29g 0.86g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 1.14g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.23g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 4.36g Turnip greens
Calories 30kcal 20kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.53g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.5g Turnip greens
Calcium 84mg 137mg Turnip greens
Iron 2.04mg 0.8mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 22mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 29mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 203mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 29mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.14mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.201mg 0.253mg Turnip greens
Manganese 0.536mg 0.337mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 1734IU 7625IU Turnip greens
Vitamin A RAE 87µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 88mg 27.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.045mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.072mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.411mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.274mg Turnip greens
Vitamin B6 0.803mg 0.18mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 118µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.015g Turnip greens
Polyunsaturated fat 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Turnip greens
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)
141%
Turnip greens
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
26%
Turnip greens

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 - 0.53g)
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 - 18mg)
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 - 0.053g)
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.