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

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

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

  • Broccoli has more Vitamin B5, however, Bitter gourd (Momordica charantia, bitter melon, balsam pear) is richer in Vitamin B6, Vitamin B2, Copper, Iron, Folate, Magnesium, Manganese, Vitamin B1, and Potassium.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear)'s daily need coverage for Vitamin B6 is 48% more.
  • Broccoli contains 9 times more Vitamin B5 than Bitter gourd (Momordica charantia, bitter melon, balsam pear). Broccoli contains 0.573mg of Vitamin B5, while Bitter gourd (Momordica charantia, bitter melon, balsam pear) contains 0.063mg.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +36.7%
Contains more Selenium +177.8%
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%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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 more Zinc +36.7%
Contains more Selenium +177.8%
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%

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.
Broccoli
Broccoli
4
:
6
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +809.5%
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%
Equal in Vitamin C - 88
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%
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 +809.5%
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%
Equal in Vitamin C - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +101.8%
Contains more Protein +87.9%
Contains more Fats +86.5%
Contains more Other +69%
Equal in Water - 89.25
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Carbs +101.8%
Contains more Protein +87.9%
Contains more Fats +86.5%
Contains more Other +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.
Broccoli Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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 Broccoli Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 4.04g 3.29g Broccoli
Protein 2.82g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.37g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 6.64g 3.29g Broccoli
Calories 34kcal 30kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 2.6g Broccoli
Calcium 47mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.73mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 21mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 66mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 316mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 33mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.41mg 0.3mg Broccoli
Copper 0.049mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.21mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 31µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 88mg Broccoli
Vitamin B1 0.071mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.117mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.639mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.573mg 0.063mg Broccoli
Vitamin B6 0.175mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 63µg 128µg 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
Broccoli Bitter gourd (Momordica charantia, bitter melon, balsam pear)
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
65%
Broccoli
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
19%
Broccoli
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 - 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.