Balsam-pear (bitter gourd) vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Balsam-pear (bitter 32
Amaranth leaves 21
Protein (g)
Balsam-pear (bitter 3.60
Amaranth leaves 2.11
Carbs (g)
Balsam-pear (bitter 6.16
Amaranth leaves 4.11
Fat (g)
Balsam-pear (bitter 0.200
Amaranth leaves 0.180
Fiber (g)
Balsam-pear (bitter 1.90
Amaranth leaves —
Quick answers
Which has more protein?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt — 3.60g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 32 kcal per 100g.
Which is more nutrient-dense?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Balsam-pear (bitter gourd) | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 21 kcal | +52% |
| Macronutrients | |||
| Water | 88.7 g | 91.5 g | -3% |
| Protein | 3.60 g | 2.11 g | +71% |
| Total lipid (fat) | 0.200 g | 0.180 g | +11% |
| Carbohydrate, by difference | 6.16 g | 4.11 g | +50% |
| Fiber, total dietary | 1.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 55.6 mg | 41.1 mg | +35% |
| Thiamin (Vitamin B1) | 0.147 mg | 0.020 mg | +635% |
| Riboflavin (Vitamin B2) | 0.282 mg | 0.134 mg | +110% |
| Niacin (Vitamin B3) | 0.995 mg | 0.559 mg | +78% |
| Pantothenic acid (Vitamin B5) | 0.060 mg | 0.062 mg | -3% |
| Vitamin B-6 — Pyridoxine | 0.760 mg | 0.177 mg | +329% |
| Biotin (Vitamin B7) | 88.0 ug | 57.0 ug | +54% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 21.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 121 ug | 139 ug | -13% |
| Carotene, beta | 1450 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.45 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 42.0 mg | 209 mg | -80% |
| Iron, Fe | 1.02 mg | 2.26 mg | -55% |
| Magnesium, Mg | 94.0 mg | 55.0 mg | +71% |
| Phosphorus, P | 77.0 mg | 72.0 mg | +7% |
| Potassium, K | 602 mg | 641 mg | -6% |
| Sodium, Na | 249 mg | 257 mg | -3% |
| Zinc, Zn | 0.300 mg | 0.880 mg | -66% |
| Copper, Cu | 0.201 mg | 0.158 mg | +27% |
| Manganese, Mn | 0.536 mg | 0.861 mg | -38% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 136 kj | 88.0 kj | +55% |
| Ash | 1.35 g | 2.11 g | -36% |
| Total Sugars | 1.04 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 88.0 ug | 57.0 ug | +54% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 88.0 ug | 57.0 ug | +54% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 2416 IU | 2770 IU | -13% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 2638 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 163 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +635% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Vitamin B-6 — Pyridoxine +329% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Riboflavin (Vitamin B2) +110% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Calcium, Ca -80% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt
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