Balsam-pear (bitter gourd) vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Balsam-pear (bitter 34
Alfalfa seeds 23
Protein (g)
Balsam-pear (bitter 3.60
Alfalfa seeds 3.99
Carbs (g)
Balsam-pear (bitter 6.68
Alfalfa seeds 2.10
Fat (g)
Balsam-pear (bitter 0.200
Alfalfa seeds 0.690
Fiber (g)
Balsam-pear (bitter 1.90
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Alfalfa seeds, sprouted, raw — 3.99g vs 3.60g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 34 kcal per 100g.
Which is more nutrient-dense?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without 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) | Alfalfa seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 23 kcal | +48% |
| Macronutrients | |||
| Water | 88.7 g | 92.8 g | -4% |
| Protein | 3.60 g | 3.99 g | -10% |
| Total lipid (fat) | 0.200 g | 0.690 g | -71% |
| Carbohydrate, by difference | 6.68 g | 2.10 g | +218% |
| Fiber, total dietary | 1.90 g | 1.90 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.069 g | -54% |
| Fatty acids, total monounsaturated | 0.005 g | 0.056 g | -91% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 55.6 mg | 8.20 mg | +578% |
| Thiamin (Vitamin B1) | 0.147 mg | 0.076 mg | +93% |
| Riboflavin (Vitamin B2) | 0.282 mg | 0.126 mg | +124% |
| Niacin (Vitamin B3) | 0.995 mg | 0.481 mg | +107% |
| Pantothenic acid (Vitamin B5) | 0.060 mg | 0.563 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.760 mg | 0.034 mg | +2135% |
| Biotin (Vitamin B7) | 88.0 ug | 36.0 ug | +144% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 21.0 mg | 14.4 mg | +46% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 121 ug | 8.00 ug | +1413% |
| Carotene, beta | 1450 ug | 87.0 ug | +1567% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.45 mg | 0.020 mg | +7150% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 42.0 mg | 32.0 mg | +31% |
| Iron, Fe | 1.02 mg | 0.960 mg | +6% |
| Magnesium, Mg | 94.0 mg | 27.0 mg | +248% |
| Phosphorus, P | 77.0 mg | 70.0 mg | +10% |
| Potassium, K | 602 mg | 79.0 mg | +662% |
| Sodium, Na | 13.0 mg | 6.00 mg | +117% |
| Zinc, Zn | 0.300 mg | 0.920 mg | -67% |
| Copper, Cu | 0.201 mg | 0.157 mg | +28% |
| Manganese, Mn | 0.536 mg | 0.188 mg | +185% |
| Selenium, Se | 0.900 ug | 0.600 ug | +50% |
| Other Nutrients | |||
| Energy | 144 kj | 96.0 kj | +50% |
| Ash | 0.830 g | 0.400 g | +107% |
| Total Sugars | 1.04 g | 0.200 g | +420% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.080 g | |
| Fructose | — | 0.120 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 88.0 ug | 36.0 ug | +144% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 88.0 ug | 36.0 ug | +144% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| Vitamin A, IU | 2416 IU | 155 IU | +1459% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 2638 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 163 ug | 30.5 ug | +435% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.002 g | +150% |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.059 g | -59% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.008 g | -75% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.002 g | 0.056 g | -96% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.083 g | 0.409 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.012 g | 0.234 g | -95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 0.175 g | -63% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.019 mg | |
| Genistein | — | 0.016 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 1.70 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 1.00 mg | |
| Choline from phosphocholine | — | 1.80 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 14.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.035 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, without salt nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +7150% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Vitamin B-6 — Pyridoxine +2135% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Carotene, beta +1567% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Vitamin A, RAE +1413% in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
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