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

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

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Summary of differences between Kohlrabi and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • The amount of Vitamin B6, Vitamin C, Folate, Vitamin B2, Iron, Manganese, Magnesium, Vitamin B1, Vitamin A RAE, and Copper in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Kohlrabi.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin B6 50% more than Kohlrabi.

These are the specific foods used in this comparison Kohlrabi, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Kohlrabi 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.
Kohlrabi
Kohlrabi
0
:
10
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +250%
Contains more Iron +410%
Contains more Magnesium +347.4%
Contains more Phosphorus +115.2%
Contains more Potassium +73.7%
Contains less Sodium -45%
Contains more Zinc +900%
Contains more Copper +55.8%
Contains more Manganese +285.6%
Contains more Selenium +28.6%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
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 +250%
Contains more Iron +410%
Contains more Magnesium +347.4%
Contains more Phosphorus +115.2%
Contains more Potassium +73.7%
Contains less Sodium -45%
Contains more Zinc +900%
Contains more Copper +55.8%
Contains more Manganese +285.6%
Contains more Selenium +28.6%

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.
Kohlrabi
Kohlrabi
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +161.9%
Contains more Vitamin A +4716.7%
Contains more Vitamin C +41.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +435.3%
Contains more Folate +700%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 +161.9%
Contains more Vitamin A +4716.7%
Contains more Vitamin C +41.9%
Contains more Vitamin B1 +262%
Contains more Vitamin B2 +1710%
Contains more Vitamin B3 +177.5%
Contains more Vitamin B6 +435.3%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +88.4%
Contains more Protein +211.8%
Contains more Fats +590%
Contains more Other +47%
Equal in Water - 89.25
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +88.4%
Contains more Protein +211.8%
Contains more Fats +590%
Contains more Other +47%
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.
Kohlrabi 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 2.6g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.7g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.1g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 6.2g 3.29g Kohlrabi
Calories 27kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 2.6g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.6g Kohlrabi
Calcium 24mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.4mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 19mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 46mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 350mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 20mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.03mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.129mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.139mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.7µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 36IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 2µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.05mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.02mg 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 0.165mg 0.063mg Kohlrabi
Vitamin B6 0.15mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 16µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.007g Kohlrabi
Polyunsaturated fat 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
25%
Kohlrabi
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
15%
Kohlrabi
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 - 2.6g)
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 - 9mg)
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 - 0.013g)
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 - 20)
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 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 is richer in vitamins?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.