Gourd vs. Lettuce — In-Depth Nutrition Comparison
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Differences between gourd and lettuce
- Gourd contains less vitamin A, iron, manganese, and folate than lettuce.
- Lettuce's daily need coverage for vitamin A is 148% higher.
- Lettuce contains 4 times less zinc than gourd. Gourd contains 0.7mg of zinc, while lettuce contains 0.18mg.
The food types used in this comparison are Gourd, white-flowered (calabash), raw and Lettuce, green leaf, 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 ZincZinc | +288.9% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +38.5% |
| Contains more PotassiumPotassium | +29.3% |
| Contains more IronIron | +330% |
| Contains more CopperCopper | +11.5% |
| Contains more PhosphorusPhosphorus | +123.1% |
| Contains more ManganeseManganese | +278.8% |
| 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.
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +17.2% |
| Contains more Vitamin B6Vitamin B6 | +125% |
| Contains more FolateFolate | +533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Vitamin A | 370µg | 41% | |
| Folate | 6µg | 38µg | 8% |
| Iron | 0.2mg | 0.86mg | 8% |
| Manganese | 0.066mg | 0.25mg | 8% |
| Zinc | 0.7mg | 0.18mg | 5% |
| Vitamin B6 | 0.04mg | 0.09mg | 4% |
| Vitamin B2 | 0.022mg | 0.08mg | 4% |
| Vitamin B1 | 0.029mg | 0.07mg | 3% |
| Fiber | 0.5g | 1.3g | 3% |
| Choline | 13.6mg | 2% | |
| Phosphorus | 13mg | 29mg | 2% |
| Protein | 0.62g | 1.36g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Fructose | 0.43g | 1% | |
| Sodium | 2mg | 28mg | 1% |
| Calcium | 26mg | 36mg | 1% |
| Vitamin C | 10.1mg | 9.2mg | 1% |
| Potassium | 150mg | 194mg | 1% |
| Calories | 14kcal | 15kcal | 0% |
| Fats | 0.02g | 0.15g | 0% |
| Carbs | 3.39g | 2.87g | 0% |
| Net carbs | 2.89g | 1.57g | N/A |
| Magnesium | 11mg | 13mg | 0% |
| Sugar | 0.78g | N/A | |
| Copper | 0.026mg | 0.029mg | 0% |
| Vitamin B3 | 0.32mg | 0.375mg | 0% |
| Vitamin B5 | 0.152mg | 0.134mg | 0% |
| Saturated fat | 0.002g | 0.02g | 0% |
| Monounsaturated fat | 0.004g | 0.006g | 0% |
| Polyunsaturated fat | 0.009g | 0.082g | 0% |
| Tryptophan | 0.003mg | 0.009mg | 0% |
| Threonine | 0.018mg | 0.059mg | 0% |
| Isoleucine | 0.033mg | 0.084mg | 0% |
| Leucine | 0.036mg | 0.079mg | 0% |
| Lysine | 0.021mg | 0.084mg | 0% |
| Methionine | 0.004mg | 0.016mg | 0% |
| Phenylalanine | 0.015mg | 0.055mg | 0% |
| Valine | 0.027mg | 0.07mg | 0% |
| Histidine | 0.004mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +18.1% |
| Contains more ProteinProtein | +119.4% |
| Contains more FatsFats | +650% |
| Contains more OtherOther | +48.8% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +811.1% |