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

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

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Differences between Turnip greens and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Turnip greens has more Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Vitamin B2, Iron, Magnesium, Potassium, Vitamin B1, Phosphorus, and Manganese.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin C is 67% higher.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 4 times less Vitamin A RAE than Turnip greens. Turnip greens contains 381µg of Vitamin A RAE, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 87µg.

The food types used in this comparison are Turnip greens, cooked, boiled, drained, without salt and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Turnip greens 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.
Turnip greens
Turnip greens
2
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Calcium +63.1%
Contains more Copper +25.9%
Contains more Iron +155%
Contains more Magnesium +286.4%
Contains more Phosphorus +241.4%
Contains more Potassium +199.5%
Contains less Sodium -62.1%
Contains more Zinc +114.3%
Contains more Manganese +59.1%
Equal in Selenium - 0.9
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
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 +63.1%
Contains more Copper +25.9%
Contains more Iron +155%
Contains more Magnesium +286.4%
Contains more Phosphorus +241.4%
Contains more Potassium +199.5%
Contains less Sodium -62.1%
Contains more Zinc +114.3%
Contains more Manganese +59.1%
Equal in Selenium - 0.9

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.
Turnip greens
Turnip greens
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin A +339.7%
Contains more Vitamin B5 +334.9%
Contains more Vitamin C +221.2%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +402.8%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +346.1%
Equal in Folate - 128
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 A +339.7%
Contains more Vitamin B5 +334.9%
Contains more Vitamin C +221.2%
Contains more Vitamin B1 +302.2%
Contains more Vitamin B2 +402.8%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +346.1%
Equal in Folate - 128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +32.5%
Contains more Protein +364.9%
Contains more Fats +200%
Contains more Other +37.4%
Equal in Water - 89.25
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +32.5%
Contains more Protein +364.9%
Contains more Fats +200%
Contains more Other +37.4%
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.
Turnip greens Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 0.86g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.14g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.23g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 4.36g 3.29g Turnip greens
Calories 20kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 0.53g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.5g Turnip greens
Calcium 137mg 84mg Turnip greens
Iron 0.8mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 22mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 29mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 203mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 29mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.14mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Copper 0.253mg 0.201mg Turnip greens
Manganese 0.337mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 1734IU Turnip greens
Vitamin A RAE 381µg 87µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 27.4mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.045mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.072mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.411mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.274mg 0.063mg Turnip greens
Vitamin B6 0.18mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 118µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.015g Turnip greens
Polyunsaturated fat 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
141%
Turnip greens
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
26%
Turnip greens
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 - 0.53g)
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 - 18mg)
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 - 0.053g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.