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  6. Brussels sprouts vs. Bitter melon

Brussels sprouts vs. Bitter melon — In-Depth Nutrition Comparison

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Significant differences between Brussels sprouts and Bitter melon

  • The amount of Vitamin B6, Vitamin B2, Folate, Magnesium, Copper, Manganese, Iron, Potassium, and Vitamin A in Bitter melon is higher than in Brussels sprouts.
  • Bitter melon covers your daily Vitamin B6 needs 45% more than Brussels sprouts.

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

Infographic

Brussels sprouts vs Bitter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more ZincZinc +40%
Contains more SeleniumSelenium +77.8%
Contains more MagnesiumMagnesium +269.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +45.7%
Contains more CopperCopper +187.1%
Contains more PhosphorusPhosphorus +43.5%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 104% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +390.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B2Vitamin B2 +302.2%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more FolateFolate +109.8%
~equal in Vitamin C ~88mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
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 CarbsCarbs +172%
Contains more ProteinProtein +56.8%
Contains more FatsFats +130%
~equal in Water ~89.25g
~equal in Other ~1.47g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprouts Bitter melon
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 Brussels sprouts Bitter melon Opinion
Calories 43kcal 30kcal Brussels sprouts
Protein 3.38g 5.3g Bitter melon
Fats 0.3g 0.69g Bitter melon
Vitamin C 85mg 88mg Bitter melon
Net carbs 5.15g 3.29g Brussels sprouts
Carbs 8.95g 3.29g Brussels sprouts
Magnesium 23mg 85mg Bitter melon
Calcium 42mg 84mg Bitter melon
Potassium 389mg 608mg Bitter melon
Iron 1.4mg 2.04mg Bitter melon
Sugar 2.2g Bitter melon
Fiber 3.8g Brussels sprouts
Copper 0.07mg 0.201mg Bitter melon
Zinc 0.42mg 0.3mg Brussels sprouts
Phosphorus 69mg 99mg Bitter melon
Sodium 25mg 11mg Bitter melon
Vitamin A 754IU 1734IU Bitter melon
Vitamin A 38µg 87µg Bitter melon
Vitamin E 0.88mg Brussels sprouts
Manganese 0.337mg 0.536mg Bitter melon
Selenium 1.6µg 0.9µg Brussels sprouts
Vitamin B1 0.139mg 0.181mg Bitter melon
Vitamin B2 0.09mg 0.362mg Bitter melon
Vitamin B3 0.745mg 1.11mg Bitter melon
Vitamin B5 0.309mg 0.063mg Brussels sprouts
Vitamin B6 0.219mg 0.803mg Bitter melon
Vitamin K 177µg Brussels sprouts
Folate 61µg 128µg Bitter melon
Choline 19.1mg Brussels sprouts
Saturated Fat 0.062g Bitter melon
Monounsaturated Fat 0.023g Brussels sprouts
Polyunsaturated fat 153g Brussels sprouts
Tryptophan 0.037mg Brussels sprouts
Threonine 0.12mg Brussels sprouts
Isoleucine 0.132mg Brussels sprouts
Leucine 0.152mg Brussels sprouts
Lysine 0.154mg Brussels sprouts
Methionine 0.032mg Brussels sprouts
Phenylalanine 0.098mg Brussels sprouts
Valine 0.155mg Brussels sprouts
Histidine 0.076mg Brussels sprouts
Fructose 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Bitter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
76%
Brussels sprouts
64%
Bitter melon
Minerals Daily Need Coverage Score
24%
Brussels sprouts
41%
Bitter melon

Comparison summary

Which food is lower in Sugar?
Bitter melon
Bitter melon is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Bitter melon
Bitter melon contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bitter melon
Bitter melon is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Bitter melon
Bitter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Bitter melon
Bitter melon is cheaper (difference - $0.4)
Which food is richer in minerals?
Bitter melon
Bitter melon 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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Bitter melon - 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.