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

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

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A recap on differences between Endive and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Endive has more Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Vitamin B6, Vitamin B2, Magnesium, Iron, Copper, Phosphorus, Potassium, and Vitamin B1.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 91% more than Endive.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 14 times less Vitamin B5 than Endive. Endive contains 0.9mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.063mg.

Food varieties used in this article are Endive, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Endive 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.
Endive
Endive
1
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +163.3%
Contains more Calcium +61.5%
Contains more Iron +145.8%
Contains more Magnesium +466.7%
Contains more Phosphorus +253.6%
Contains more Potassium +93.6%
Contains less Sodium -50%
Contains more Copper +103%
Contains more Manganese +27.6%
Contains more Selenium +350%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
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 Zinc +163.3%
Contains more Calcium +61.5%
Contains more Iron +145.8%
Contains more Magnesium +466.7%
Contains more Phosphorus +253.6%
Contains more Potassium +93.6%
Contains less Sodium -50%
Contains more Copper +103%
Contains more Manganese +27.6%
Contains more Selenium +350%

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.
Endive
Endive
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +25%
Contains more Vitamin B5 +1328.6%
Contains more Folate +10.9%
Contains more Vitamin C +1253.8%
Contains more Vitamin B1 +126.3%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +3915%
Equal in Folate - 128
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +25%
Contains more Vitamin B5 +1328.6%
Contains more Folate +10.9%
Contains more Vitamin C +1253.8%
Contains more Vitamin B1 +126.3%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +3915%
Equal in Folate - 128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +324%
Contains more Fats +245%
Equal in Carbs - 3.29
Equal in Water - 89.25
Equal in Other - 1.47
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +324%
Contains more Fats +245%
Equal in Carbs - 3.29
Equal in Water - 89.25
Equal in Other - 1.47

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive 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
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 0.25g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.25g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.2g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.35g 3.29g Endive
Calories 17kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.25g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.1g Endive
Calcium 52mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.83mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 15mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 28mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 314mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 22mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.79mg 0.3mg Endive
Copper 0.099mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.42mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.2µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 2167IU 1734IU Endive
Vitamin A RAE 108µg 87µg Endive
Vitamin E 0.44mg Endive
Vitamin C 6.5mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.08mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.075mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.4mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.9mg 0.063mg Endive
Vitamin B6 0.02mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 142µg 128µg Endive
Vitamin K 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.004g Endive
Polyunsaturated fat 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79%
Endive
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
21%
Endive
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 - 0.25g)
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 - 11mg)
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 - 0.048g)
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 - 45)
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 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 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.