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Nopales vs. Bitter melon — In-Depth Nutrition Comparison

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A recap on differences between nopales and bitter melon

  • Nopales have more calcium; however, bitter melon is higher in vitamin C, vitamin B6, folate, vitamin B2, iron, copper, vitamin B1, phosphorus, and potassium.
  • Bitter melon covers your daily vitamin C needs 87% more than nopales.
  • Bitter melon contains 2 times less calcium than nopales. Nopales contain 164mg of calcium, while bitter melon contains 84mg.

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

Infographic

Nopales vs Bitter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
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 +95.2%
Contains more MagnesiumMagnesium +63.5%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +245.8%
Contains more CopperCopper +286.5%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +518.8%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +17.3%
Contains more SeleniumSelenium +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.
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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
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 B5Vitamin B5 +165.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +846.2%
Contains more Vitamin AVitamin A +278.3%
Contains more Vitamin B1Vitamin B1 +1408.3%
Contains more Vitamin B2Vitamin B2 +782.9%
Contains more Vitamin B3Vitamin B3 +170.7%
Contains more Vitamin B6Vitamin B6 +1047.1%
Contains more FolateFolate +4166.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 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 +301.5%
Contains more FatsFats +666.7%
Contains more OtherOther +28.9%
~equal in Carbs ~3.29g
~equal in Water ~89.25g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Bitter melon
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 Nopales Bitter melon DV% diff.
Vitamin C 9.3mg 88mg 87%
Vitamin B6 0.07mg 0.803mg 56%
Folate 3µg 128µg 31%
Vitamin B2 0.041mg 0.362mg 25%
Iron 0.59mg 2.04mg 18%
Copper 0.052mg 0.201mg 17%
Vitamin B1 0.012mg 0.181mg 14%
Phosphorus 16mg 99mg 12%
Potassium 257mg 608mg 10%
Fiber 2.2g 9%
Magnesium 52mg 85mg 8%
Calcium 164mg 84mg 8%
Protein 1.32g 5.3g 8%
Vitamin A 23µg 87µg 7%
Vitamin K 5.3µg 4%
Vitamin B3 0.41mg 1.11mg 4%
Manganese 0.457mg 0.536mg 3%
Vitamin B5 0.167mg 0.063mg 2%
Choline 7.3mg 1%
Calories 16kcal 30kcal 1%
Fats 0.09g 0.69g 1%
Carbs 3.33g 3.29g 0%
Net carbs 1.13g 3.29g N/A
Sugar 1.15g N/A
Zinc 0.25mg 0.3mg 0%
Sodium 21mg 11mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Bitter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Nopales
58%
Bitter melon
Minerals Daily Need Coverage Score
23%
Nopales
41%
Bitter melon

Comparison summary

Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Bitter melon
Bitter melon is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Bitter melon
Bitter melon is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bitter melon
Bitter melon 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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.