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

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

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

  • Garlic is higher in Manganese, Vitamin B6, Selenium, Copper, Vitamin B5, and Calcium, yet Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher in Vitamin C, Folate, Vitamin B2, and Magnesium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 63% more.
  • Garlic has 16 times more Selenium than Bitter gourd (Momordica charantia, bitter melon, balsam pear). While Garlic has 14.2µg of Selenium, Bitter gourd (Momordica charantia, bitter melon, balsam pear) has only 0.9µg.

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

Infographic

Garlic 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.
Garlic
Garlic
6
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +115.5%
Contains more Phosphorus +54.5%
Contains more Zinc +286.7%
Contains more Copper +48.8%
Contains more Manganese +211.9%
Contains more Selenium +1477.8%
Contains more Iron +20%
Contains more Magnesium +240%
Contains more Potassium +51.6%
Contains less Sodium -35.3%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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 +115.5%
Contains more Phosphorus +54.5%
Contains more Zinc +286.7%
Contains more Copper +48.8%
Contains more Manganese +211.9%
Contains more Selenium +1477.8%
Contains more Iron +20%
Contains more Magnesium +240%
Contains more Potassium +51.6%
Contains less Sodium -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
Garlic
5
:
5
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B1 +10.5%
Contains more Vitamin B5 +846%
Contains more Vitamin B6 +53.8%
Contains more Vitamin A +19166.7%
Contains more Vitamin C +182.1%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +58.6%
Contains more Folate +4166.7%
Equal in Vitamin B1 - 0.181
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 B1 +10.5%
Contains more Vitamin B5 +846%
Contains more Vitamin B6 +53.8%
Contains more Vitamin A +19166.7%
Contains more Vitamin C +182.1%
Contains more Vitamin B2 +229.1%
Contains more Vitamin B3 +58.6%
Contains more Folate +4166.7%
Equal in Vitamin B1 - 0.181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +20%
Contains more Carbs +904.9%
Contains more Fats +38%
Contains more Water +52.4%
Equal in Other - 1.47
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +20%
Contains more Carbs +904.9%
Contains more Fats +38%
Contains more Water +52.4%
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.
Garlic Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 30.96g 3.29g Garlic
Protein 6.36g 5.3g Garlic
Fats 0.5g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 33.06g 3.29g Garlic
Calories 149kcal 30kcal Garlic
Sugar 1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.1g Garlic
Calcium 181mg 84mg Garlic
Iron 1.7mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 25mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 153mg 99mg Garlic
Potassium 401mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 17mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 1.16mg 0.3mg Garlic
Copper 0.299mg 0.201mg Garlic
Manganese 1.672mg 0.536mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 0µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.2mg 0.181mg Garlic
Vitamin B2 0.11mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.7mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.596mg 0.063mg Garlic
Vitamin B6 1.235mg 0.803mg Garlic
Folate 3µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Garlic
Polyunsaturated fat 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
67%
Garlic
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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 - 1g)
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 - 6mg)
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 - 0.089g)
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 - 30)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.6)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.