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

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

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

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin C, Vitamin B6, Folate, Vitamin B2, Potassium, Manganese, Magnesium, Iron, and Vitamin A RAE, while Alfalfa seeds has more Vitamin B5.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily need of Vitamin C 89% more than Alfalfa seeds.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 24 times more Vitamin B6 than Alfalfa seeds. While Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.803mg of Vitamin B6, Alfalfa seeds contain only 0.034mg.

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

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Alfalfa seeds 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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
8
:
2
Alfalfa seeds
Alfalfa seeds
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%
Contains less Sodium -45.5%
Contains more Zinc +206.7%
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%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
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%
Contains less Sodium -45.5%
Contains more Zinc +206.7%

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.
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
7
:
3
Alfalfa seeds
Alfalfa seeds
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%
Contains more Vitamin B5 +793.7%
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%
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%
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%
Contains more Vitamin B5 +793.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
3
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Protein +32.8%
Contains more Carbs +56.7%
Contains more Other +267.5%
Equal in Fats - 0.69
Equal in Water - 92.82
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
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
Contains more Protein +32.8%
Contains more Carbs +56.7%
Contains more Other +267.5%
Equal in Fats - 0.69
Equal in Water - 92.82

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Alfalfa seeds
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 Bitter gourd (Momordica charantia, bitter melon, balsam pear) Alfalfa seeds Opinion
Net carbs 3.29g 0.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 5.3g 3.99g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.69g
Carbs 3.29g 2.1g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calories 30kcal 23kcal 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 84mg 32mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.96mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 27mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 70mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 79mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 6mg Alfalfa seeds
Zinc 0.3mg 0.92mg Alfalfa seeds
Copper 0.201mg 0.157mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.188mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 0.6µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A 1734IU 155IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 8µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 88mg 8.2mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.076mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.126mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.481mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.563mg Alfalfa seeds
Vitamin B6 0.803mg 0.034mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 36µg 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
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Alfalfa seeds
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
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
21%
Alfalfa seeds

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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.