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

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

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

  • 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.

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

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
2
:
8
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Zinc +40%
Contains more Selenium +77.8%
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%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
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 +40%
Contains more Selenium +77.8%
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%

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.
Brussels sprout
Brussels sprout
3
:
7
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Vitamin B5 +390.5%
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%
Equal in Vitamin C - 88
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%
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 +390.5%
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%
Equal in Vitamin C - 88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
4
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Contains more Carbs +172%
Contains more Protein +56.8%
Contains more Fats +130%
Equal in Water - 89.25
Equal in Other - 1.47
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +172%
Contains more Protein +56.8%
Contains more Fats +130%
Equal in Water - 89.25
Equal in Other - 1.47

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Net carbs 5.15g 3.29g Brussels sprout
Protein 3.38g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.3g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Carbs 8.95g 3.29g Brussels sprout
Calories 43kcal 30kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 3.8g Brussels sprout
Calcium 42mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 1.4mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Magnesium 23mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 69mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 389mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 25mg 11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.42mg 0.3mg Brussels sprout
Copper 0.07mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Manganese 0.337mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 38µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.88mg Brussels sprout
Vitamin C 85mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.139mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.09mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.745mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.309mg 0.063mg Brussels sprout
Vitamin B6 0.219mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Folate 61µg 128µg 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
Brussels sprout 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
81%
Brussels sprout
69%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
24%
Brussels sprout
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 - 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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.