Balsam-pear (bitter gourd) vs Alfalfa seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Balsam-pear (bitter gourd), leafy tips, raw is higher in more vitamins & minerals
Calories (kcal)
Balsam-pear (bitter 30
Alfalfa seeds 23
Protein (g)
Balsam-pear (bitter 5.30
Alfalfa seeds 3.99
Carbs (g)
Balsam-pear (bitter 3.29
Alfalfa seeds 2.10
Fat (g)
Balsam-pear (bitter 0.690
Alfalfa seeds 0.690
Fiber (g)
Balsam-pear (bitter —
Alfalfa seeds 1.90
Quick answers
Which has more protein?
Balsam-pear (bitter gourd), leafy tips, raw — 5.30g vs 3.99g per 100g.
Which has fewer calories?
Alfalfa seeds, sprouted, raw — 23 vs 30 kcal per 100g.
Which is more nutrient-dense?
Balsam-pear (bitter gourd), leafy tips, raw 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 | 30 kcal | 23 kcal | +30% |
| Macronutrients | |||
| Water | 89.3 g | 92.8 g | -4% |
| Protein | 5.30 g | 3.99 g | +33% |
| Total lipid (fat) | 0.690 g | 0.690 g | = |
| Carbohydrate, by difference | 3.29 g | 2.10 g | +57% |
| Fiber, total dietary | — | 1.90 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.069 g | |
| Fatty acids, total monounsaturated | — | 0.056 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 88.0 mg | 8.20 mg | +973% |
| Thiamin (Vitamin B1) | 0.181 mg | 0.076 mg | +138% |
| Riboflavin (Vitamin B2) | 0.362 mg | 0.126 mg | +187% |
| Niacin (Vitamin B3) | 1.11 mg | 0.481 mg | +131% |
| Pantothenic acid (Vitamin B5) | 0.063 mg | 0.563 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.803 mg | 0.034 mg | +2262% |
| Biotin (Vitamin B7) | 128 ug | 36.0 ug | +256% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 87.0 ug | 8.00 ug | +988% |
| Carotene, beta | — | 87.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.020 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 84.0 mg | 32.0 mg | +163% |
| Iron, Fe | 2.04 mg | 0.960 mg | +113% |
| Magnesium, Mg | 85.0 mg | 27.0 mg | +215% |
| Phosphorus, P | 99.0 mg | 70.0 mg | +41% |
| Potassium, K | 608 mg | 79.0 mg | +670% |
| Sodium, Na | 11.0 mg | 6.00 mg | +83% |
| 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 | 126 kj | 96.0 kj | +31% |
| Ash | 1.47 g | 0.400 g | +268% |
| Total Sugars | — | 0.200 g | |
| 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) | 128 ug | 36.0 ug | +256% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 128 ug | 36.0 ug | +256% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 6.00 ug | |
| Vitamin A, IU | 1734 IU | 155 IU | +1019% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 30.5 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.059 g | |
| SFA 18:0 (Stearic acid) | — | 0.008 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.056 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.409 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.234 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.175 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 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 | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, raw nutrition facts Alfalfa seeds, sprouted, raw nutrition facts Compare other foods →
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