Balsam-pear (bitter gourd) vs Spinach
Nutrition comparison per 100 g serving
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Spinach wins in 16 out of 29 nutrient categories
Balsam-pear (bitter gourd): 10
vs
Spinach: 16
(3 ties)
Overview
| Nutrient | Balsam-pear (bitter gourd) | Spinach | Winner |
|---|---|---|---|
| Calories | 34 cal | 29 cal | |
| Protein | 3.6 g | 3.6 g | |
| Carbs | 6.7 g | 4.2 g | |
| Fat | 0.2 g | 0.6 g | |
| Fiber | 1.9 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Balsam-pear (bitter gourd) | Spinach | Winner |
|---|---|---|---|
| Choline, total | 21 MG | 22.1 MG | |
| Folate, total | 88 UG | 145 UG | |
| Niacin | 1.0 MG | 0.5 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 121 UG | 586 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 55.6 MG | 5.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 2.9 MG | |
| Vitamin K (phylloquinone) | 163.1 UG | 372 UG |
Minerals
| Mineral | Balsam-pear (bitter gourd) | Spinach | Winner |
|---|---|---|---|
| Calcium, Ca | 42 MG | 129 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 1.0 MG | 1.9 MG | |
| Magnesium, Mg | 94 MG | 75 MG | |
| Manganese, Mn | 0.5 MG | 0.7 MG | |
| Phosphorus, P | 77 MG | 49 MG | |
| Potassium, K | 602 MG | 346 MG | |
| Selenium, Se | 0.9 UG | 6 UG | |
| Sodium, Na | 13 MG | 74 MG | |
| Zinc, Zn | 0.3 MG | 0.6 MG |