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  6. Gourd vs. Napa cabbage

Gourd vs. Napa cabbage — In-Depth Nutrition Comparison

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How are gourd and napa cabbage different?

  • Gourd is richer in vitamin C and zinc, while napa cabbage is higher in folate, copper, iron, and manganese.
  • Gourd contains 5 times more zinc than napa cabbage. Gourd contains 0.7mg of zinc, while napa cabbage contains 0.14mg.

Gourd, white-flowered (calabash), raw and Cabbage, napa, cooked types were used in this article.

Infographic

Gourd vs Napa cabbage 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
4
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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +72.4%
Contains more ZincZinc +400%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +11.5%
Contains more IronIron +270%
Contains more CopperCopper +269.2%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +100%

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
3
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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +215.6%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B5Vitamin B5 +334.3%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more FolateFolate +616.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gourd Napa cabbage DV% diff.
Folate 6µg 43µg 9%
Vitamin C 10.1mg 3.2mg 8%
Copper 0.026mg 0.096mg 8%
Iron 0.2mg 0.74mg 7%
Manganese 0.066mg 0.203mg 6%
Zinc 0.7mg 0.14mg 5%
Vitamin B1 0.029mg 0.005mg 2%
Vitamin B5 0.152mg 0.035mg 2%
Potassium 150mg 87mg 2%
Fiber 0.5g 2%
Vitamin A 13µg 1%
Vitamin B3 0.32mg 0.466mg 1%
Magnesium 11mg 8mg 1%
Protein 0.62g 1.1g 1%
Phosphorus 13mg 19mg 1%
Calories 14kcal 12kcal 0%
Fats 0.02g 0.17g 0%
Carbs 3.39g 2.23g 0%
Net carbs 2.89g 2.23g N/A
Calcium 26mg 29mg 0%
Sodium 2mg 11mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.022mg 0.025mg 0%
Vitamin B6 0.04mg 0.037mg 0%
Saturated fat 0.002g 0%
Monounsaturated fat 0.004g 0%
Polyunsaturated fat 0.009g 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
Gourd
Gourd
2
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more CarbsCarbs +52%
Contains more OtherOther +152.9%
Contains more ProteinProtein +77.4%
Contains more FatsFats +750%
~equal in Water ~96.33g

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.