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

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

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Significant differences between Bitter gourd (Momordica charantia, bitter melon, balsam pear) and Brussels sprout

  • The amount of Vitamin B6, Vitamin B2, Folate, Magnesium, Copper, Manganese, Iron, Potassium, and Vitamin A RAE in Bitter gourd (Momordica charantia, bitter melon, balsam pear) is higher than in Brussels sprout.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin B6 needs 45% more than Brussels sprout.
  • Brussels sprout has 4 times less Vitamin B2 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Bitter gourd (Momordica charantia, bitter melon, balsam pear) has 0.362mg of Vitamin B2, while Brussels sprout has 0.09mg.

Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Brussels sprouts, raw.

Infographic

Bitter gourd (Momordica charantia, bitter melon, balsam pear) vs Brussels sprout 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
Brussels sprout
Brussels sprout
Contains more Calcium +100%
Contains more Iron +45.7%
Contains more Magnesium +269.6%
Contains more Phosphorus +43.5%
Contains more Potassium +56.3%
Contains less Sodium -56%
Contains more Copper +187.1%
Contains more Manganese +59.1%
Contains more Zinc +40%
Contains more Selenium +77.8%
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%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +100%
Contains more Iron +45.7%
Contains more Magnesium +269.6%
Contains more Phosphorus +43.5%
Contains more Potassium +56.3%
Contains less Sodium -56%
Contains more Copper +187.1%
Contains more Manganese +59.1%
Contains more Zinc +40%
Contains more Selenium +77.8%

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)
7
:
3
Brussels sprout
Brussels sprout
Contains more Vitamin A +130%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +49%
Contains more Vitamin B6 +266.7%
Contains more Folate +109.8%
Contains more Vitamin B5 +390.5%
Equal in Vitamin C - 85
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%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +130%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +302.2%
Contains more Vitamin B3 +49%
Contains more Vitamin B6 +266.7%
Contains more Folate +109.8%
Contains more Vitamin B5 +390.5%
Equal in Vitamin C - 85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
4
:
1
Brussels sprout
Brussels sprout
Contains more Protein +56.8%
Contains more Fats +130%
Contains more Carbs +172%
Equal in Water - 86
Equal in Other - 1.37
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
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Protein +56.8%
Contains more Fats +130%
Contains more Carbs +172%
Equal in Water - 86
Equal in Other - 1.37

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) Brussels sprout
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bitter gourd (Momordica charantia, bitter melon, balsam pear) Brussels sprout Opinion
Net carbs 3.29g 5.15g Brussels sprout
Protein 5.3g 3.38g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.69g 0.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 3.29g 8.95g Brussels sprout
Calories 30kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.8g Brussels sprout
Calcium 84mg 42mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 2.04mg 1.4mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 85mg 23mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 99mg 69mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 608mg 389mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 11mg 25mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.3mg 0.42mg Brussels sprout
Copper 0.201mg 0.07mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.536mg 0.337mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 1734IU 754IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 87µg 38µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.88mg Brussels sprout
Vitamin C 88mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.181mg 0.139mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.362mg 0.09mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 1.11mg 0.745mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.063mg 0.309mg Brussels sprout
Vitamin B6 0.803mg 0.219mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 128µg 61µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 177µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.023g Brussels sprout
Polyunsaturated fat 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bitter gourd (Momordica charantia, bitter melon, balsam pear) Brussels sprout
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)
81%
Brussels sprout
Minerals Daily Need Coverage Score
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
24%
Brussels sprout

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 - 2.2g)
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 - 14mg)
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 - 0.062g)
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 - 0)
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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.