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

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

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

  • Alfalfa seeds have more Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) have more Vitamin C, Vitamin B6, Folate, Vitamin B2, Potassium, Manganese, Magnesium, Iron, and Vitamin A RAE.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 89% more than Alfalfa seeds.
  • Alfalfa seeds contain 9 times more Vitamin B5 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). While Alfalfa seeds contain 0.563mg of Vitamin B5, Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains only 0.063mg.

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

Infographic

Alfalfa seeds 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.
Alfalfa seeds
Alfalfa seeds
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains less Sodium -45.5%
Contains more Zinc +206.7%
Contains more Calcium +162.5%
Contains more Iron +112.5%
Contains more Magnesium +214.8%
Contains more Phosphorus +41.4%
Contains more Potassium +669.6%
Contains more Copper +28%
Contains more Manganese +185.1%
Contains more Selenium +50%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 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 less Sodium -45.5%
Contains more Zinc +206.7%
Contains more Calcium +162.5%
Contains more Iron +112.5%
Contains more Magnesium +214.8%
Contains more Phosphorus +41.4%
Contains more Potassium +669.6%
Contains more Copper +28%
Contains more Manganese +185.1%
Contains more Selenium +50%

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.
Alfalfa seeds
Alfalfa seeds
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +793.7%
Contains more Vitamin A +1018.7%
Contains more Vitamin C +973.2%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +187.3%
Contains more Vitamin B3 +130.8%
Contains more Vitamin B6 +2261.8%
Contains more Folate +255.6%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
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 +793.7%
Contains more Vitamin A +1018.7%
Contains more Vitamin C +973.2%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +187.3%
Contains more Vitamin B3 +130.8%
Contains more Vitamin B6 +2261.8%
Contains more Folate +255.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
1
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Protein +32.8%
Contains more Carbs +56.7%
Contains more Other +267.5%
Equal in Fats - 0.69
Equal in Water - 89.25
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 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 +32.8%
Contains more Carbs +56.7%
Contains more Other +267.5%
Equal in Fats - 0.69
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.
Alfalfa seeds Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 0.2g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 3.99g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.69g
Carbs 2.1g 3.29g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 23kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 1.9g Alfalfa seeds
Calcium 32mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.96mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 27mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 70mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 79mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 6mg 11mg Alfalfa seeds
Zinc 0.92mg 0.3mg Alfalfa seeds
Copper 0.157mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.188mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.6µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 155IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 8µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.076mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.126mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.481mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.563mg 0.063mg Alfalfa seeds
Vitamin B6 0.034mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 36µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 30.5µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.056g Alfalfa seeds
Polyunsaturated fat 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Low Fats diet Equal
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
20%
Alfalfa seeds
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
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 - 0.2g)
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 - 0.069g)
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 Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 5mg)
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 ($)

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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.