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

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

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

  • Rapini is richer in Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Vitamin B2, Copper, Magnesium, Potassium, Folate, and Manganese.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 75% more than Rapini.
  • Rapini contains 5 times more Vitamin B5 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Rapini contains 0.322mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.063mg.

Broccoli raab, raw and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.

Infographic

Rapini vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.
Rapini
Rapini
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +28.6%
Contains more Zinc +156.7%
Contains more Selenium +11.1%
Contains more Magnesium +286.4%
Contains more Phosphorus +35.6%
Contains more Potassium +210.2%
Contains less Sodium -66.7%
Contains more Copper +378.6%
Contains more Manganese +35.7%
Equal in Iron - 2.04
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
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%
Contains more Calcium +28.6%
Contains more Zinc +156.7%
Contains more Selenium +11.1%
Contains more Magnesium +286.4%
Contains more Phosphorus +35.6%
Contains more Potassium +210.2%
Contains less Sodium -66.7%
Contains more Copper +378.6%
Contains more Manganese +35.7%
Equal in Iron - 2.04
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.
Rapini
Rapini
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +51.2%
Contains more Vitamin B5 +411.1%
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +180.6%
Contains more Vitamin B6 +369.6%
Contains more Folate +54.2%
Equal in Vitamin B3 - 1.11
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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%
Contains more Vitamin A +51.2%
Contains more Vitamin B5 +411.1%
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +180.6%
Contains more Vitamin B6 +369.6%
Contains more Folate +54.2%
Equal in Vitamin B3 - 1.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +67.2%
Contains more Fats +40.8%
Contains more Carbs +15.4%
Contains more Other +56.4%
Equal in Water - 89.25
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
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
Contains more Protein +67.2%
Contains more Fats +40.8%
Contains more Carbs +15.4%
Contains more Other +56.4%
Equal in Water - 89.25

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 0.15g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 3.17g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.49g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 2.85g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 22kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.17g Rapini
Sugar 0.38g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.7g Rapini
Calcium 108mg 84mg Rapini
Iron 2.14mg 2.04mg Rapini
Magnesium 22mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 73mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 196mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 33mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.77mg 0.3mg Rapini
Copper 0.042mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.395mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 1734IU Rapini
Vitamin A RAE 131µg 87µg Rapini
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.162mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.129mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.221mg 1.11mg Rapini
Vitamin B5 0.322mg 0.063mg Rapini
Vitamin B6 0.171mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 83µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.026g Rapini
Polyunsaturated fat 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
86%
Rapini
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
27%
Rapini
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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 - 0.38g)
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 - 22mg)
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 - 0.05g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.