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  6. Gourd vs. Carrot

Gourd vs. Carrot — In-Depth Nutrition Comparison

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Important differences between gourd and carrots

  • Gourd has less vitamin A, fiber, vitamin B6, and potassium.
  • Carrots' daily need coverage for vitamin A is 334% more.
  • Gourd has 3 times more zinc than carrots. Gourd has 0.7mg of zinc, while carrots have 0.24mg.

The food varieties used in the comparison are Gourd, white-flowered (calabash), raw and Carrots, raw.

Infographic

Gourd vs Carrot 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
3
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%
Carrot
Carrot
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more ZincZinc +191.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +26.9%
Contains more PotassiumPotassium +113.3%
Contains more IronIron +50%
Contains more CopperCopper +73.1%
Contains more PhosphorusPhosphorus +169.2%
Contains more ManganeseManganese +116.7%
~equal in Magnesium ~12mg

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% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Carrot
Carrot
10
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +71.2%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B5Vitamin B5 +79.6%
Contains more Vitamin B6Vitamin B6 +245%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gourd Carrot DV% diff.
Vitamin A 835µg 93%
Vitamin K 13.2µg 11%
Fiber 0.5g 2.8g 9%
Vitamin B6 0.04mg 0.138mg 8%
Vitamin C 10.1mg 5.9mg 5%
Potassium 150mg 320mg 5%
Zinc 0.7mg 0.24mg 4%
Vitamin E 0.66mg 4%
Vitamin B3 0.32mg 0.983mg 4%
Vitamin B1 0.029mg 0.066mg 3%
Sodium 2mg 69mg 3%
Phosphorus 13mg 35mg 3%
Manganese 0.066mg 0.143mg 3%
Vitamin B2 0.022mg 0.058mg 3%
Folate 6µg 19µg 3%
Copper 0.026mg 0.045mg 2%
Carbs 3.39g 9.58g 2%
Choline 8.8mg 2%
Vitamin B5 0.152mg 0.273mg 2%
Polyunsaturated fat 0.009g 0.117g 1%
Calories 14kcal 41kcal 1%
Protein 0.62g 0.93g 1%
Iron 0.2mg 0.3mg 1%
Calcium 26mg 33mg 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Fats 0.02g 0.24g 0%
Net carbs 2.89g 6.78g N/A
Magnesium 11mg 12mg 0%
Sugar 4.74g N/A
Selenium 0.2µg 0.1µg 0%
Saturated fat 0.002g 0.037g 0%
Monounsaturated fat 0.004g 0.014g 0%
Tryptophan 0.003mg 0.012mg 0%
Threonine 0.018mg 0.191mg 0%
Isoleucine 0.033mg 0.077mg 0%
Leucine 0.036mg 0.102mg 0%
Lysine 0.021mg 0.101mg 0%
Methionine 0.004mg 0.02mg 0%
Phenylalanine 0.015mg 0.061mg 0%
Valine 0.027mg 0.069mg 0%
Histidine 0.004mg 0.04mg 0%

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
Carrot
Carrot
4
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +50%
Contains more FatsFats +1100%
Contains more CarbsCarbs +182.6%
Contains more OtherOther +123.3%
~equal in Water ~88.29g

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
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +1200%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.