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  6. Gourd vs. Cauliflower

Gourd vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between gourd and cauliflower

  • Gourd has less vitamin C, folate, vitamin B6, vitamin B5, and fiber than cauliflower.
  • Cauliflower covers your daily need for vitamin C, 42% more than gourd.
  • Gourd has 3 times more zinc than cauliflower. While gourd has 0.7mg of zinc, cauliflower has only 0.27mg.

These are the specific foods used in this comparison Gourd, white-flowered (calabash), raw and Cauliflower, raw.

Infographic

Gourd vs Cauliflower 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +18.2%
Contains more ZincZinc +159.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +99.3%
Contains more IronIron +110%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +238.5%
Contains more ManganeseManganese +134.8%
Contains more SeleniumSelenium +200%

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
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 34% 0% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +377.2%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +58.4%
Contains more Vitamin B5Vitamin B5 +338.8%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +850%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gourd Cauliflower DV% diff.
Vitamin C 10.1mg 48.2mg 42%
Folate 6µg 57µg 13%
Vitamin K 15.5µg 13%
Vitamin B6 0.04mg 0.184mg 11%
Vitamin B5 0.152mg 0.667mg 10%
Choline 44.3mg 8%
Fiber 0.5g 2g 6%
Manganese 0.066mg 0.155mg 4%
Zinc 0.7mg 0.27mg 4%
Potassium 150mg 299mg 4%
Phosphorus 13mg 44mg 4%
Vitamin B2 0.022mg 0.06mg 3%
Protein 0.62g 1.92g 3%
Iron 0.2mg 0.42mg 3%
Vitamin B1 0.029mg 0.05mg 2%
Saturated fat 0.002g 0.13g 1%
Fructose 0.97g 1%
Calories 14kcal 25kcal 1%
Vitamin B3 0.32mg 0.507mg 1%
Selenium 0.2µg 0.6µg 1%
Sodium 2mg 30mg 1%
Copper 0.026mg 0.039mg 1%
Magnesium 11mg 15mg 1%
Carbs 3.39g 4.97g 1%
Vitamin E 0.08mg 1%
Fats 0.02g 0.28g 0%
Net carbs 2.89g 2.97g N/A
Calcium 26mg 22mg 0%
Sugar 1.91g N/A
Monounsaturated fat 0.004g 0.034g 0%
Polyunsaturated fat 0.009g 0.031g 0%
Tryptophan 0.003mg 0.02mg 0%
Threonine 0.018mg 0.076mg 0%
Isoleucine 0.033mg 0.071mg 0%
Leucine 0.036mg 0.106mg 0%
Lysine 0.021mg 0.217mg 0%
Methionine 0.004mg 0.02mg 0%
Phenylalanine 0.015mg 0.065mg 0%
Valine 0.027mg 0.125mg 0%
Histidine 0.004mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +209.7%
Contains more FatsFats +1300%
Contains more CarbsCarbs +46.6%
Contains more OtherOther +76.7%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +244.4%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.