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Garlic vs. Bitter melon — In-Depth Nutrition Comparison

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What are the differences between garlic and bitter melon?

  • Garlic is higher in manganese, vitamin B6, selenium, copper, and vitamin B5, yet bitter melon is higher in vitamin C, vitamin A, folate, vitamin B2, and magnesium.
  • Bitter melon's daily need coverage for vitamin C is 63% more.
  • Garlic has 16 times more selenium than bitter melon. While garlic has 14.2µg of selenium, bitter melon has only 0.9µg.

We used Garlic, raw and Balsam-pear (bitter gourd), leafy tips, raw types in this article.

Infographic

Garlic vs Bitter melon 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.
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more CalciumCalcium +115.5%
Contains more CopperCopper +48.8%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +211.9%
Contains more SeleniumSelenium +1477.8%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +20%
Contains less SodiumSodium -35.3%

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.
Garlic
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +846%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +182.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +229.1%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more FolateFolate +4166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.181mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Bitter melon DV% diff.
Vitamin C 31.2mg 88mg 63%
Manganese 1.672mg 0.536mg 49%
Vitamin B6 1.235mg 0.803mg 33%
Folate 3µg 128µg 31%
Selenium 14.2µg 0.9µg 24%
Vitamin B2 0.11mg 0.362mg 19%
Magnesium 25mg 85mg 14%
Vitamin B5 0.596mg 0.063mg 11%
Copper 0.299mg 0.201mg 11%
Carbs 33.06g 3.29g 10%
Calcium 181mg 84mg 10%
Vitamin A 0µg 87µg 10%
Fiber 2.1g 8%
Zinc 1.16mg 0.3mg 8%
Phosphorus 153mg 99mg 8%
Calories 149kcal 30kcal 6%
Potassium 401mg 608mg 6%
Iron 1.7mg 2.04mg 4%
Choline 23.2mg 4%
Vitamin B3 0.7mg 1.11mg 3%
Polyunsaturated fat 0.249g 2%
Vitamin B1 0.2mg 0.181mg 2%
Protein 6.36g 5.3g 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Fats 0.5g 0.69g 0%
Net carbs 30.96g 3.29g N/A
Sugar 1g N/A
Sodium 17mg 11mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +20%
Contains more CarbsCarbs +904.9%
Contains more FatsFats +38%
Contains more WaterWater +52.4%
~equal in Other ~1.47g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Bitter melon - 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.