Gourd vs. Cassava — In-Depth Nutrition Comparison
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Important differences between gourd and cassava
- Gourd has less manganese, vitamin C, copper, folate, and fiber.
- Cassava's daily need coverage for manganese is 14% more.
- Gourd has 2 times more zinc than cassava. Gourd has 0.7mg of zinc, while cassava has 0.34mg.
The food varieties used in the comparison are Gourd, white-flowered (calabash), raw and Cassava, raw.
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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.
| Contains more CalciumCalcium | +62.5% |
| Contains more ZincZinc | +105.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +80.7% |
| Contains more IronIron | +35% |
| Contains more CopperCopper | +284.6% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains more ManganeseManganese | +481.8% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin B5Vitamin B5 | +42.1% |
| Contains more Vitamin CVitamin C | +104% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +166.9% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.066mg | 0.384mg | 14% |
| Vitamin C | 10.1mg | 20.6mg | 12% |
| Carbs | 3.39g | 38.06g | 12% |
| Copper | 0.026mg | 0.1mg | 8% |
| Calories | 14kcal | 160kcal | 7% |
| Fiber | 0.5g | 1.8g | 5% |
| Folate | 6µg | 27µg | 5% |
| Vitamin B1 | 0.029mg | 0.087mg | 5% |
| Potassium | 150mg | 271mg | 4% |
| Choline | 23.7mg | 4% | |
| Vitamin B6 | 0.04mg | 0.088mg | 4% |
| Zinc | 0.7mg | 0.34mg | 3% |
| Vitamin B3 | 0.32mg | 0.854mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B2 | 0.022mg | 0.048mg | 2% |
| Phosphorus | 13mg | 27mg | 2% |
| Magnesium | 11mg | 21mg | 2% |
| Iron | 0.2mg | 0.27mg | 1% |
| Vitamin B5 | 0.152mg | 0.107mg | 1% |
| Calcium | 26mg | 16mg | 1% |
| Protein | 0.62g | 1.36g | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Sodium | 2mg | 14mg | 1% |
| Fats | 0.02g | 0.28g | 0% |
| Net carbs | 2.89g | 36.26g | N/A |
| Sugar | 1.7g | N/A | |
| Vitamin A | 1µg | 0% | |
| Saturated fat | 0.002g | 0.074g | 0% |
| Monounsaturated fat | 0.004g | 0.075g | 0% |
| Polyunsaturated fat | 0.009g | 0.048g | 0% |
| Tryptophan | 0.003mg | 0.019mg | 0% |
| Threonine | 0.018mg | 0.028mg | 0% |
| Isoleucine | 0.033mg | 0.027mg | 0% |
| Leucine | 0.036mg | 0.039mg | 0% |
| Lysine | 0.021mg | 0.044mg | 0% |
| Methionine | 0.004mg | 0.011mg | 0% |
| Phenylalanine | 0.015mg | 0.026mg | 0% |
| Valine | 0.027mg | 0.035mg | 0% |
| Histidine | 0.004mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +60.1% |
| Contains more ProteinProtein | +119.4% |
| Contains more FatsFats | +1300% |
| Contains more CarbsCarbs | +1022.7% |
| Contains more OtherOther | +44.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +1775% |
| Contains more Poly. FatPolyunsaturated fat | +433.3% |