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

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

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What are the main differences between Escarole and Bitter gourd (Momordica charantia, bitter melon, balsam pear)?

  • Escarole is richer in Vitamin B5, yet Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin C, Vitamin B6, Vitamin B2, Magnesium, Iron, Copper, Folate, Phosphorus, and Potassium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 94% higher.
  • Escarole has 13 times more Vitamin B5 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Escarole has 0.826mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.063mg.

We used Escarole, cooked, boiled, drained, no salt added and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

Infographic

Escarole 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.
Escarole
Escarole
1
:
9
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +130%
Contains more Calcium +82.6%
Contains more Iron +183.3%
Contains more Magnesium +553.8%
Contains more Phosphorus +350%
Contains more Potassium +148.2%
Contains less Sodium -42.1%
Contains more Copper +131%
Contains more Manganese +39.2%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 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 +130%
Contains more Calcium +82.6%
Contains more Iron +183.3%
Contains more Magnesium +553.8%
Contains more Phosphorus +350%
Contains more Potassium +148.2%
Contains less Sodium -42.1%
Contains more Copper +131%
Contains more Manganese +39.2%
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.
Escarole
Escarole
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +1211.1%
Contains more Vitamin C +2566.7%
Contains more Vitamin B1 +206.8%
Contains more Vitamin B2 +483.9%
Contains more Vitamin B3 +255.8%
Contains more Vitamin B6 +4918.8%
Contains more Folate +64.1%
Equal in Vitamin A - 1734
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 B5 +1211.1%
Contains more Vitamin C +2566.7%
Contains more Vitamin B1 +206.8%
Contains more Vitamin B2 +483.9%
Contains more Vitamin B3 +255.8%
Contains more Vitamin B6 +4918.8%
Contains more Folate +64.1%
Equal in Vitamin A - 1734

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +360.9%
Contains more Fats +283.3%
Contains more Other +12.2%
Equal in Carbs - 3.29
Equal in Water - 89.25
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +360.9%
Contains more Fats +283.3%
Contains more Other +12.2%
Equal in Carbs - 3.29
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.
Escarole 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
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 0.27g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.15g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.18g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.07g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 19kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.23g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.8g Escarole
Calcium 46mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.72mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 13mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 22mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 245mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 19mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.69mg 0.3mg Escarole
Copper 0.087mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.385mg 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 1888IU 1734IU Escarole
Vitamin A RAE 94µg 87µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.059mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.062mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.312mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.826mg 0.063mg Escarole
Vitamin B6 0.016mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 78µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
18%
Escarole
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 - 0.23g)
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 - 8mg)
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 - 0.042g)
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 - 0)
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 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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.