Gourd vs. Celeriac — In-Depth Nutrition Comparison
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How are gourd and celeriac different?
- Celeriac has more phosphorus, vitamin B6, iron, and fiber than gourd.
- Daily need coverage for phosphorus for celeriac is 15% higher.
- Gourd contains 2 times more zinc than celeriac. While gourd contains 0.7mg of zinc, celeriac contains only 0.33mg.
- Gourd has less sodium.
Gourd, white-flowered (calabash), raw and Celeriac, raw are the varieties used in this article.
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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 ZincZinc | +112.1% |
| Contains less SodiumSodium | -98% |
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +65.4% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +169.2% |
| Contains more PhosphorusPhosphorus | +784.6% |
| Contains more ManganeseManganese | +139.4% |
| 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 CVitamin C | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +118.8% |
| Contains more Vitamin B5Vitamin B5 | +131.6% |
| Contains more Vitamin B6Vitamin B6 | +312.5% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41µg | 34% | |
| Phosphorus | 13mg | 115mg | 15% |
| Vitamin B6 | 0.04mg | 0.165mg | 10% |
| Iron | 0.2mg | 0.7mg | 6% |
| Fiber | 0.5g | 1.8g | 5% |
| Copper | 0.026mg | 0.07mg | 5% |
| Manganese | 0.066mg | 0.158mg | 4% |
| Sodium | 2mg | 100mg | 4% |
| Vitamin B5 | 0.152mg | 0.352mg | 4% |
| Potassium | 150mg | 300mg | 4% |
| Zinc | 0.7mg | 0.33mg | 3% |
| Vitamin B2 | 0.022mg | 0.06mg | 3% |
| Calcium | 26mg | 43mg | 2% |
| Magnesium | 11mg | 20mg | 2% |
| Carbs | 3.39g | 9.2g | 2% |
| Choline | 9mg | 2% | |
| Vitamin E | 0.36mg | 2% | |
| Vitamin C | 10.1mg | 8mg | 2% |
| Protein | 0.62g | 1.5g | 2% |
| Vitamin B3 | 0.32mg | 0.7mg | 2% |
| Vitamin B1 | 0.029mg | 0.05mg | 2% |
| Folate | 6µg | 8µg | 1% |
| Polyunsaturated fat | 0.009g | 0.148g | 1% |
| Calories | 14kcal | 42kcal | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Fats | 0.02g | 0.3g | 0% |
| Net carbs | 2.89g | 7.4g | N/A |
| Sugar | 1.6g | N/A | |
| Saturated fat | 0.002g | 0.079g | 0% |
| Monounsaturated fat | 0.004g | 0.058g | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.021mg | 0% | |
| Methionine | 0.004mg | 0% | |
| Phenylalanine | 0.015mg | 0% | |
| Valine | 0.027mg | 0% | |
| Histidine | 0.004mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +141.9% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +171.4% |
| Contains more OtherOther | +132.6% |
~equal in
Water
~88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +1350% |
| Contains more Poly. FatPolyunsaturated fat | +1544.4% |