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  6. Gourd vs. Bell pepper

Gourd vs. Bell pepper — In-Depth Nutrition Comparison

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Differences between gourd and bell peppers

  • Gourd has more zinc, while bell peppers have more vitamin C and vitamin B6.
  • Bell peppers' daily need coverage for vitamin C is 78% higher.
  • Bell peppers contain 5 times less zinc than gourd. Gourd contains 0.7mg of zinc, while bell peppers contain 0.13mg.

The food types used in this comparison are Gourd, white-flowered (calabash), raw and Peppers, sweet, green, raw.

Infographic

Gourd vs Bell pepper infographic
Infographic link

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.
Gourd
Gourd
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more CalciumCalcium +160%
Contains more ZincZinc +438.5%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +70%
Contains more CopperCopper +153.8%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +84.8%
~equal in Magnesium ~10mg

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.
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% 0.96% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
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 268% 22% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin CVitamin C +696%
Contains more Vitamin AVitamin A +2212.5%
Contains more Vitamin B1Vitamin B1 +96.6%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +460%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +38.7%
Contains more FatsFats +750%
Contains more CarbsCarbs +36.9%
~equal in Water ~93.89g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 6% 48%
Saturated Fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated Fat -96.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +588.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gourd Bell pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gourd Bell pepper Opinion
Calories 14kcal 20kcal Bell pepper
Protein 0.62g 0.86g Bell pepper
Fats 0.02g 0.17g Bell pepper
Vitamin C 10.1mg 80.4mg Bell pepper
Net carbs 2.89g 2.94g Bell pepper
Carbs 3.39g 4.64g Bell pepper
Magnesium 11mg 10mg Gourd
Calcium 26mg 10mg Gourd
Potassium 150mg 175mg Bell pepper
Iron 0.2mg 0.34mg Bell pepper
Sugar 2.4g Gourd
Fiber 0.5g 1.7g Bell pepper
Copper 0.026mg 0.066mg Bell pepper
Zinc 0.7mg 0.13mg Gourd
Phosphorus 13mg 20mg Bell pepper
Sodium 2mg 3mg Gourd
Vitamin A 16IU 370IU Bell pepper
Vitamin A 18µg Bell pepper
Vitamin E 0.37mg Bell pepper
Manganese 0.066mg 0.122mg Bell pepper
Selenium 0.2µg 0µg Gourd
Vitamin B1 0.029mg 0.057mg Bell pepper
Vitamin B2 0.022mg 0.028mg Bell pepper
Vitamin B3 0.32mg 0.48mg Bell pepper
Vitamin B5 0.152mg 0.099mg Gourd
Vitamin B6 0.04mg 0.224mg Bell pepper
Vitamin K 7.4µg Bell pepper
Folate 6µg 10µg Bell pepper
Choline 5.5mg Bell pepper
Saturated Fat 0.002g 0.058g Gourd
Monounsaturated fat 0.004g 0.008g Bell pepper
Polyunsaturated fat 0.009g 0.062g Bell pepper
Tryptophan 0.003mg 0.012mg Bell pepper
Threonine 0.018mg 0.036mg Bell pepper
Isoleucine 0.033mg 0.024mg Gourd
Leucine 0.036mg 0.036mg
Lysine 0.021mg 0.039mg Bell pepper
Methionine 0.004mg 0.007mg Bell pepper
Phenylalanine 0.015mg 0.092mg Bell pepper
Valine 0.027mg 0.036mg Bell pepper
Histidine 0.004mg 0.01mg Bell pepper
Fructose 1.12g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gourd Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Gourd
32%
Bell pepper
Minerals Daily Need Coverage Score
8%
Gourd
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Gourd
Gourd is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Gourd
Gourd contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Gourd
Gourd is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Gourd
Gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Gourd
Gourd is cheaper (difference - $0.3)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.