Bitter Melon vs Kale: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Bitter melon - calories, kcal, weight, nutrition
Bitter melon - calories, kcal, weight, nutrition

Kale vs Bitter melon: Nutrition Comparison

per 100gBitter melonKale
Calories17 49
Carbohydrates3.7 g8.75 g
Fat0.17 g0.93 g
Dietary fiber2.8 g3.6 g
Protein1 g4.28 g
Calcium19 mg150 mg
Iron0.43 mg1.47 mg
Magnessium17 mg47 mg
Potassium296 mg491 mg
Sodium5 mg38 mg
Zink0.8 mg0.56 mg
Vitaminium B1 (Thiamine)0.04 mg0.11 mg
Vitaminium B2 (riboflavin)0.04 mg0.13 mg
Vitaminium B3 (Niacin)0.4 mg1 mg
Vitaminium B50.212 mg0.091 mg
Vitaminium B60.043 mg0.271 mg
Vitaminium B9 (Folic acid)72 mg141 mg
Vitaminium C84 mg120 mg
Beta karoten185 mg5927 mg

Less Calories in Bitter melon

At first glance, you can see that in bitter melon is much less calories than in kale.

Bitter melon has 17 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 188%.

In bitter melon and in kale most calories came from carbs.

See tables below to compare bitter melon with kale in details.

Bitter melon And Kale Nutrition Difference

  • Calories:
    kale - 188% more than bitter melon
  • Carbohydrates:
    kale - 136% more than bitter melon
  • Fat:
    kale - 447% more than bitter melon
  • Dietary fiber:
    kale - 29% more than bitter melon
  • Protein:
    kale - 328% more than bitter melon

Less protein in bitter melon

It is aslo easy to see see that in bitter melon is less protein than in kale.

There is 4.28g per 100g of kale and 1g per 100g of bitter melon so using simple math we can see that difference is about 328%.

Less carbohydrates in bitter melon

In bitter melon is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 3.7g/100g in bitter melon so let me do the math for you again - difference is about 136%.

Less fat in bitter melon

In bitter melon is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.17g/100g in bitter melon. In this case difference is about 447%.

Bitter melon

  • Calories17
  • Carbohydrates3.7 g
  • Fat0.17 g
  • Dietary fiber2.8 g
  • Protein1 g
Bitter melon calories per:
| ounce | single piece | cup | half cup | cup | boiled

Calories source

  • 73% CARBS.
  • 20% PROTEIN
  • 8% FAT


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs bitter melon

  • Vitaminium B1 (Thiamine):
    kale - 175% more than bitter melon
  • Vitaminium B2 (riboflavin):
    kale - 225% more than bitter melon
  • Vitaminium B3 (Niacin):
    kale - 150% more than bitter melon
  • Vitaminium B5:
    bitter melon - 133% more than kale
  • Vitaminium B6:
    kale - 530% more than bitter melon
  • Vitaminium B9 (Folic acid):
    kale - 96% more than bitter melon
  • Vitaminium C:
    kale - 43% more than bitter melon
  • Beta karoten:
    kale - 3104% more than bitter melon

Minerals: bitter melon vs kale

  • Calcium:
    kale - 689% more than bitter melon
  • Iron:
    kale - 242% more than bitter melon
  • Magnessium:
    kale - 176% more than bitter melon
  • Potassium:
    kale - 66% more than bitter melon
  • Sodium:
    kale - 660% more than bitter melon
  • Zink:
    bitter melon - 43% more than kale
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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