Balsam-pear (bitter gourd) vs Salsify
Nutrition comparison per 100 g serving
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Balsam-pear (bitter gourd) wins in 18 out of 29 nutrient categories
Balsam-pear (bitter gourd): 18
vs
Salsify: 7
(4 ties)
Overview
| Nutrient | Balsam-pear (bitter gourd) | Salsify | Winner |
|---|---|---|---|
| Calories | 30 cal | 68 cal | |
| Protein | 5.3 g | 2.7 g | |
| Carbs | 3.3 g | 15.4 g | |
| Fat | 0.7 g | 0.2 g | |
| Fiber | 0 g | 3.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Balsam-pear (bitter gourd) | Salsify | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 25.9 MG | |
| Folate, total | 128 UG | 15 UG | |
| Niacin | 1.1 MG | 0.4 MG | |
| Pantothenic acid | 0.1 MG | 0.3 MG | |
| Riboflavin | 0.4 MG | 0.2 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 87 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 88 MG | 4.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.3 UG |
Minerals
| Mineral | Balsam-pear (bitter gourd) | Salsify | Winner |
|---|---|---|---|
| Calcium, Ca | 84 MG | 47 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 2.0 MG | 0.6 MG | |
| Magnesium, Mg | 85 MG | 18 MG | |
| Manganese, Mn | 0.5 MG | 0.2 MG | |
| Phosphorus, P | 99 MG | 56 MG | |
| Potassium, K | 608 MG | 283 MG | |
| Selenium, Se | 0.9 UG | 0.6 UG | |
| Sodium, Na | 11 MG | 16 MG | |
| Zinc, Zn | 0.3 MG | 0.3 MG | Tie |