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  6. Green beans vs. Gourd

Green beans vs. Gourd — In-Depth Nutrition Comparison

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Differences between green beans and gourd

  • Gourd contains less vitamin A, fiber, manganese, folate, vitamin B2, and iron than green beans.
  • Green beans' daily need coverage for vitamin A is 12% higher.
  • Gourd contains 6 times less fiber than green beans. Green beans contain 3.2g of fiber, while gourd contains 0.5g.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Gourd, white-flowered (calabash), raw.

Infographic

Green beans vs Gourd infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Gourd
Gourd
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +69.2%
Contains more IronIron +225%
Contains more CopperCopper +119.2%
Contains more PhosphorusPhosphorus +123.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +331.8%
Contains more ZincZinc +180%
~equal in Potassium ~150mg
~equal in Selenium ~0.2µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Gourd
Gourd
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +155.2%
Contains more Vitamin B2Vitamin B2 +340.9%
Contains more Vitamin B3Vitamin B3 +91.9%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +105.4%
~equal in Vitamin C ~10.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Gourd DV% diff.
Vitamin K 47.9µg 40%
Fiber 3.2g 0.5g 11%
Manganese 0.285mg 0.066mg 10%
Folate 33µg 6µg 7%
Vitamin B2 0.097mg 0.022mg 6%
Iron 0.65mg 0.2mg 6%
Vitamin A 32µg 4%
Zinc 0.25mg 0.7mg 4%
Vitamin B1 0.074mg 0.029mg 4%
Protein 1.89g 0.62g 3%
Copper 0.057mg 0.026mg 3%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Calcium 44mg 26mg 2%
Magnesium 18mg 11mg 2%
Phosphorus 29mg 13mg 2%
Vitamin B3 0.614mg 0.32mg 2%
Vitamin B5 0.074mg 0.152mg 2%
Vitamin B6 0.056mg 0.04mg 1%
Polyunsaturated fat 0.145g 0.009g 1%
Calories 35kcal 14kcal 1%
Carbs 7.88g 3.39g 1%
Fats 0.28g 0.02g 0%
Vitamin C 9.7mg 10.1mg 0%
Net carbs 4.68g 2.89g N/A
Potassium 146mg 150mg 0%
Sugar 3.63g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.064g 0.002g 0%
Monounsaturated fat 0.011g 0.004g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.082mg 0.018mg 0%
Isoleucine 0.069mg 0.033mg 0%
Leucine 0.116mg 0.036mg 0%
Lysine 0.091mg 0.021mg 0%
Methionine 0.023mg 0.004mg 0%
Phenylalanine 0.069mg 0.015mg 0%
Valine 0.093mg 0.027mg 0%
Histidine 0.035mg 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +204.8%
Contains more FatsFats +1300%
Contains more CarbsCarbs +132.4%
Contains more OtherOther +69.8%
~equal in Water ~95.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +1511.1%
Contains less Sat. FatSaturated fat -96.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.