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

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The main differences between Collard Greens and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Collard Greens has more Vitamin A RAE, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Copper, Magnesium, Potassium, Vitamin B1, and Iron.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 78% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 4 times less Vitamin A RAE than Collard Greens. Collard Greens has 380µg of Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 87µg.

Food types used in this article are Collards, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Collard Greens vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) infographic
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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 +67.9%
Contains more Iron +80.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +209.4%
Contains more Potassium +419.7%
Contains less Sodium -26.7%
Contains more Zinc +30.4%
Contains more Copper +294.1%
Contains more Selenium +80%
Equal in Manganese - 0.536
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
Contains more Calcium +67.9%
Contains more Iron +80.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +209.4%
Contains more Potassium +419.7%
Contains less Sodium -26.7%
Contains more Zinc +30.4%
Contains more Copper +294.1%
Contains more Selenium +80%
Equal in Manganese - 0.536

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 +338.3%
Contains more Vitamin B5 +246%
Contains more Vitamin C +383.5%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B3 +93%
Contains more Vitamin B6 +527.3%
Contains more Folate +700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
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%
Contains more Vitamin A +338.3%
Contains more Vitamin B5 +246%
Contains more Vitamin C +383.5%
Contains more Vitamin B1 +352.5%
Contains more Vitamin B2 +241.5%
Contains more Vitamin B3 +93%
Contains more Vitamin B6 +527.3%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +71.7%
Contains more Protein +95.6%
Contains more Other +98.6%
Equal in Fats - 0.69
Equal in Water - 89.25
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
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 +71.7%
Contains more Protein +95.6%
Contains more Other +98.6%
Equal in Fats - 0.69
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.
Collard Greens Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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 Collard Greens Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 1.65g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 2.71g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.72g 0.69g Collard Greens
Carbs 5.65g 3.29g Collard Greens
Calories 33kcal 30kcal Collard Greens
Sugar 0.4g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 4g Collard Greens
Calcium 141mg 84mg Collard Greens
Iron 1.13mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 21mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 32mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 117mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 15mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.23mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.051mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.51mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.5µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 7600IU 1734IU Collard Greens
Vitamin A RAE 380µg 87µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.04mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.106mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.575mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.218mg 0.063mg Collard Greens
Vitamin B6 0.128mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 16µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
129%
Collard Greens
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
22%
Collard Greens
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 - 0.4g)
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 - 4mg)
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 - 0.047g)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.