Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chard
  5. Compare
  6. Chard vs. Bitter gourd (Momordica charantia, bitter melon, balsam pear)

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

Compare

Significant differences between Chard and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Chard has more Vitamin A RAE, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Vitamin B2, Vitamin B1, Phosphorus, and Manganese.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 78% more than Chard.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 16 times less Sodium than Chard. Chard has 179mg of Sodium, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 11mg.

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

Infographic

Chard 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.
Chard
Chard
3
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Iron +10.8%
Contains more Calcium +44.8%
Contains more Phosphorus +200%
Contains more Potassium +10.7%
Contains less Sodium -93.9%
Contains more Copper +23.3%
Contains more Manganese +60.5%
Equal in Iron - 2.04
Equal in Magnesium - 85
Equal in Zinc - 0.3
Equal in Selenium - 0.9
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
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 Iron +10.8%
Contains more Calcium +44.8%
Contains more Phosphorus +200%
Contains more Potassium +10.7%
Contains less Sodium -93.9%
Contains more Copper +23.3%
Contains more Manganese +60.5%
Equal in Iron - 2.04
Equal in Magnesium - 85
Equal in Zinc - 0.3
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.
Chard
Chard
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +253.2%
Contains more Vitamin B5 +158.7%
Contains more Vitamin C +388.9%
Contains more Vitamin B1 +432.4%
Contains more Vitamin B2 +320.9%
Contains more Vitamin B3 +208.3%
Contains more Vitamin B6 +844.7%
Contains more Folate +1322.2%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +253.2%
Contains more Vitamin B5 +158.7%
Contains more Vitamin C +388.9%
Contains more Vitamin B1 +432.4%
Contains more Vitamin B2 +320.9%
Contains more Vitamin B3 +208.3%
Contains more Vitamin B6 +844.7%
Contains more Folate +1322.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +25.5%
Contains more Protein +181.9%
Contains more Fats +762.5%
Contains more Other +16.7%
Equal in Water - 89.25
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Carbs +25.5%
Contains more Protein +181.9%
Contains more Fats +762.5%
Contains more Other +16.7%
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.
Chard 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 Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 2.03g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.88g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.08g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 4.13g 3.29g Chard
Calories 20kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 1.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.1g Chard
Calcium 58mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.26mg 2.04mg Chard
Magnesium 86mg 85mg Chard
Phosphorus 33mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 549mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 179mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.33mg 0.3mg Chard
Copper 0.163mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.334mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 6124IU 1734IU Chard
Vitamin A RAE 306µg 87µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.034mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.086mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.36mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.163mg 0.063mg Chard
Vitamin B6 0.085mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 9µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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

People also compare

Chard
Chard vs Celery
Celery
Chard
Chard vs Celeriac
Celeriac
Chard
Chard vs Chayote
Chayote
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs

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
113%
Chard
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
36%
Chard
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 - 1.1g)
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 - 168mg)
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 - 0.012g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.