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  6. Gourd vs. Onion

Gourd vs. Onion — In-Depth Nutrition Comparison

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Significant differences between gourd and onions

  • The amount of vitamin B6 in onions is higher than in gourd.
  • Onions have 4 times less zinc than gourd. Gourd has 0.7mg of zinc, while onions have 0.17mg.

Specific food types used in this comparison are Gourd, white-flowered (calabash), raw and Onions, raw.

Infographic

Gourd vs Onion infographic
Infographic link

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%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more CalciumCalcium +13%
Contains more ZincZinc +311.8%
Contains less SodiumSodium -50%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +123.1%
Contains more ManganeseManganese +95.5%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~10mg
~equal in Potassium ~146mg
~equal in Iron ~0.21mg

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%
Onion
Onion
7
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +36.5%
Contains more Vitamin B3Vitamin B3 +175.9%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B1Vitamin B1 +58.6%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +216.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gourd Onion DV% diff.
Vitamin B6 0.04mg 0.12mg 6%
Fiber 0.5g 1.7g 5%
Zinc 0.7mg 0.17mg 5%
Manganese 0.066mg 0.129mg 3%
Vitamin C 10.1mg 7.4mg 3%
Folate 6µg 19µg 3%
Fructose 1.29g 2%
Carbs 3.39g 9.34g 2%
Phosphorus 13mg 29mg 2%
Choline 6.1mg 1%
Vitamin B5 0.152mg 0.123mg 1%
Vitamin B3 0.32mg 0.116mg 1%
Protein 0.62g 1.1g 1%
Vitamin B1 0.029mg 0.046mg 1%
Selenium 0.2µg 0.5µg 1%
Calories 14kcal 40kcal 1%
Copper 0.026mg 0.039mg 1%
Fats 0.02g 0.1g 0%
Net carbs 2.89g 7.64g N/A
Magnesium 11mg 10mg 0%
Calcium 26mg 23mg 0%
Potassium 150mg 146mg 0%
Iron 0.2mg 0.21mg 0%
Sugar 4.24g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin B2 0.022mg 0.027mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.002g 0.042g 0%
Monounsaturated fat 0.004g 0.013g 0%
Polyunsaturated fat 0.009g 0.017g 0%
Tryptophan 0.003mg 0.014mg 0%
Threonine 0.018mg 0.021mg 0%
Isoleucine 0.033mg 0.014mg 0%
Leucine 0.036mg 0.025mg 0%
Lysine 0.021mg 0.039mg 0%
Methionine 0.004mg 0.002mg 0%
Phenylalanine 0.015mg 0.025mg 0%
Valine 0.027mg 0.021mg 0%
Histidine 0.004mg 0.014mg 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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more OtherOther +22.9%
Contains more ProteinProtein +77.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +175.5%
~equal in Water ~89.11g

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
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +88.9%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.