Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt vs. Broccoli — In-Depth Nutrition Comparison
Compare
A recap on differences between balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt and broccoli
- Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt has less vitamin K, vitamin C, vitamin B6, vitamin A, vitamin B5, and manganese.
- Broccoli covers your daily vitamin K needs 81% more than balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt.
- Broccoli contains 2 times less zinc than balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt contains 0.77mg of zinc, while broccoli contains 0.41mg.
Food varieties used in this article are Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt and Broccoli, raw.
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.
| Contains more ZincZinc | +87.8% |
| Contains less SodiumSodium | -81.8% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +422.2% |
| Contains more IronIron | +92.1% |
| Contains more CopperCopper | +48.5% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains more ManganeseManganese | +144.2% |
| Contains more SeleniumSelenium | +1150% |
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.
| Contains more Vitamin CVitamin C | +170.3% |
| Contains more Vitamin AVitamin A | +416.7% |
| Contains more Vitamin EVitamin E | +457.1% |
| Contains more Vitamin B1Vitamin B1 | +39.2% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +128.2% |
| Contains more Vitamin B5Vitamin B5 | +196.9% |
| Contains more Vitamin B6Vitamin B6 | +326.8% |
| Contains more Vitamin KVitamin K | +2016.7% |
| Contains more FolateFolate | +23.5% |
| Contains more CholineCholine | +73.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
0.18 g
Carbs:
4.32 g
Water:
93.95 g
Other:
0.71 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more ProteinProtein | +235.7% |
| Contains more FatsFats | +105.6% |
| Contains more CarbsCarbs | +53.7% |
| Contains more OtherOther | +22.5% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.078 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains less Sat. FatSaturated fat | -64.1% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +105.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 4.8µg | 101.6µg | 81% |
| Vitamin C | 33mg | 89.2mg | 62% |
| Vitamin B6 | 0.041mg | 0.175mg | 10% |
| Vitamin B5 | 0.193mg | 0.573mg | 8% |
| Vitamin B2 | 0.053mg | 0.117mg | 5% |
| Manganese | 0.086mg | 0.21mg | 5% |
| Selenium | 0.2µg | 2.5µg | 4% |
| Calcium | 9mg | 47mg | 4% |
| Iron | 0.38mg | 0.73mg | 4% |
| Protein | 0.84g | 2.82g | 4% |
| Vitamin E | 0.14mg | 0.78mg | 4% |
| Phosphorus | 36mg | 66mg | 4% |
| Folate | 51µg | 63µg | 3% |
| Vitamin A | 6µg | 31µg | 3% |
| Zinc | 0.77mg | 0.41mg | 3% |
| Vitamin B1 | 0.051mg | 0.071mg | 2% |
| Copper | 0.033mg | 0.049mg | 2% |
| Fiber | 2g | 2.6g | 2% |
| Vitamin B3 | 0.28mg | 0.639mg | 2% |
| Choline | 10.8mg | 18.7mg | 1% |
| Calories | 19kcal | 34kcal | 1% |
| Sodium | 6mg | 33mg | 1% |
| Carbs | 4.32g | 6.64g | 1% |
| Fructose | 0.68g | 1% | |
| Magnesium | 16mg | 21mg | 1% |
| Fats | 0.18g | 0.37g | 0% |
| Net carbs | 2.32g | 4.04g | N/A |
| Potassium | 319mg | 316mg | 0% |
| Sugar | 1.95g | 1.7g | N/A |
| Saturated fat | 0.014g | 0.039g | 0% |
| Monounsaturated fat | 0.033g | 0.011g | 0% |
| Polyunsaturated fat | 0.078g | 0.038g | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.088mg | 0% | |
| Isoleucine | 0.079mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.117mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.059mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
17%
59%
Minerals Daily Need Coverage Score
12%
19%
Comparison summary
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 0.25g)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)