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

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

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Important differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Broccoli

  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) has more Vitamin B6, Vitamin B2, Copper, Iron, Folate, Magnesium, Manganese, Vitamin B1, and Potassium, however, Broccoli is richer in Vitamin B5.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin B6 is 48% more.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 4 times more Copper than Broccoli. Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.201mg of Copper, while Broccoli contains 0.049mg.

The food varieties used in the comparison are Balsam-pear (bitter gourd), leafy tips, raw and Broccoli, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Broccoli 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
Broccoli
Broccoli
Contains more Calcium +78.7%
Contains more Iron +179.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +50%
Contains more Potassium +92.4%
Contains less Sodium -66.7%
Contains more Copper +310.2%
Contains more Manganese +155.2%
Contains more Zinc +36.7%
Contains more Selenium +177.8%
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%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +78.7%
Contains more Iron +179.5%
Contains more Magnesium +304.8%
Contains more Phosphorus +50%
Contains more Potassium +92.4%
Contains less Sodium -66.7%
Contains more Copper +310.2%
Contains more Manganese +155.2%
Contains more Zinc +36.7%
Contains more Selenium +177.8%

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)
6
:
4
Broccoli
Broccoli
Contains more Vitamin A +178.3%
Contains more Vitamin B1 +154.9%
Contains more Vitamin B2 +209.4%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +358.9%
Contains more Folate +103.2%
Contains more Vitamin B5 +809.5%
Equal in Vitamin C - 89.2
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +178.3%
Contains more Vitamin B1 +154.9%
Contains more Vitamin B2 +209.4%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +358.9%
Contains more Folate +103.2%
Contains more Vitamin B5 +809.5%
Equal in Vitamin C - 89.2

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
:
2
Broccoli
Broccoli
Contains more Protein +87.9%
Contains more Fats +86.5%
Contains more Other +69%
Contains more Carbs +101.8%
Equal in Water - 89.3
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +87.9%
Contains more Fats +86.5%
Contains more Other +69%
Contains more Carbs +101.8%
Equal in Water - 89.3

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) Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Broccoli Opinion
Net carbs 3.29g 4.04g Broccoli
Protein 5.3g 2.82g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.37g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 6.64g Broccoli
Calories 30kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.6g Broccoli
Calcium 84mg 47mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 0.73mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 66mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 316mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 33mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.41mg Broccoli
Copper 0.201mg 0.049mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.21mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 2.5µg Broccoli
Vitamin A 1734IU 623IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 31µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.78mg Broccoli
Vitamin C 88mg 89.2mg Broccoli
Vitamin B1 0.181mg 0.071mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.117mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.639mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.573mg Broccoli
Vitamin B6 0.803mg 0.175mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 63µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.011g Broccoli
Polyunsaturated fat 0.038g Broccoli

Which food is preferable for your diet?

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

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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)
65%
Broccoli
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
19%
Broccoli

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 - 1.7g)
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 - 22mg)
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 - 0.039g)
Which food is lower in glycemic index?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in glycemic index (difference - 32)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.4)
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 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. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.