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

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

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

  • Dandelion greens are higher in Vitamin A RAE, Iron, and Calcium, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Folate, Magnesium, Manganese, Vitamin B2, and Potassium.
  • Daily need coverage for Vitamin C from Bitter gourd (Momordica charantia, bitter melon, balsam pear) is 59% higher.
  • Dandelion greens contain 6 times more Vitamin A RAE than Bitter gourd (Momordica charantia, bitter melon, balsam pear). While Dandelion greens contain 508µg of Vitamin A RAE, Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains only 87µg.

Dandelion greens, raw and Balsam-pear (bitter gourd), leafy tips, raw are the varieties used in this article.

Infographic

Dandelion greens 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.
Dandelion greens
Dandelion greens
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +122.6%
Contains more Iron +52%
Contains more Zinc +36.7%
Contains more Magnesium +136.1%
Contains more Phosphorus +50%
Contains more Potassium +53.1%
Contains less Sodium -85.5%
Contains more Copper +17.5%
Contains more Manganese +56.7%
Contains more Selenium +80%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
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 +122.6%
Contains more Iron +52%
Contains more Zinc +36.7%
Contains more Magnesium +136.1%
Contains more Phosphorus +50%
Contains more Potassium +53.1%
Contains less Sodium -85.5%
Contains more Copper +17.5%
Contains more Manganese +56.7%
Contains more Selenium +80%

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.
Dandelion greens
Dandelion greens
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +486%
Contains more Vitamin B5 +33.3%
Contains more Vitamin C +151.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +219.9%
Contains more Folate +374.1%
Equal in Vitamin B1 - 0.181
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 +486%
Contains more Vitamin B5 +33.3%
Contains more Vitamin C +151.4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B6 +219.9%
Contains more Folate +374.1%
Equal in Vitamin B1 - 0.181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +179.6%
Contains more Other +22.4%
Contains more Protein +96.3%
Equal in Fats - 0.69
Equal in Water - 89.25
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +179.6%
Contains more Other +22.4%
Contains more Protein +96.3%
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.
Dandelion greens Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 5.7g 3.29g Dandelion greens
Protein 2.7g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.7g 0.69g Dandelion greens
Carbs 9.2g 3.29g Dandelion greens
Calories 45kcal 30kcal Dandelion greens
Sugar 0.71g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.5g Dandelion greens
Calcium 187mg 84mg Dandelion greens
Iron 3.1mg 2.04mg Dandelion greens
Magnesium 36mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 66mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 397mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 76mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.41mg 0.3mg Dandelion greens
Copper 0.171mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.342mg 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 10161IU 1734IU Dandelion greens
Vitamin A RAE 508µg 87µg Dandelion greens
Vitamin E 3.44mg Dandelion greens
Vitamin C 35mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.19mg 0.181mg Dandelion greens
Vitamin B2 0.26mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.806mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.084mg 0.063mg Dandelion greens
Vitamin B6 0.251mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 27µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 778.4µg Dandelion greens
Saturated Fat 0.17g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.014g Dandelion greens
Polyunsaturated fat 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion 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
246%
Dandelion greens
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
39%
Dandelion 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 - 0.71g)
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 - 65mg)
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 - 0.17g)
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 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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.