Balsam-pear (bitter gourd) vs Mustard greens
Nutrition comparison per 100 g serving
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Mustard greens wins in 18 out of 29 nutrient categories
Balsam-pear (bitter gourd): 8
vs
Mustard greens: 18
(3 ties)
Overview
| Nutrient | Balsam-pear (bitter gourd) | Mustard greens | Winner |
|---|---|---|---|
| Calories | 19 cal | 27 cal | |
| Protein | 0.8 g | 2.9 g | |
| Carbs | 4.3 g | 4.7 g | |
| Fat | 0.2 g | 0.4 g | |
| Fiber | 2 g | 3.2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Balsam-pear (bitter gourd) | Mustard greens | Winner |
|---|---|---|---|
| Choline, total | 10.8 MG | 0.5 MG | |
| Folate, total | 51 UG | 12 UG | |
| Niacin | 0.3 MG | 0.8 MG | |
| Pantothenic acid | 0.2 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 6 UG | 151 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 33 MG | 70 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 2.0 MG | |
| Vitamin K (phylloquinone) | 4.8 UG | 257.5 UG |
Minerals
| Mineral | Balsam-pear (bitter gourd) | Mustard greens | Winner |
|---|---|---|---|
| Calcium, Ca | 9 MG | 115 MG | |
| Copper, Cu | 0.0 MG | 0.2 MG | |
| Iron, Fe | 0.4 MG | 1.6 MG | |
| Magnesium, Mg | 16 MG | 32 MG | |
| Manganese, Mn | 0.1 MG | 0 MG | |
| Phosphorus, P | 36 MG | 58 MG | |
| Potassium, K | 319 MG | 384 MG | |
| Selenium, Se | 0.2 UG | 0.9 UG | |
| Sodium, Na | 242 MG | 20 MG | |
| Zinc, Zn | 0.8 MG | 0.3 MG |