Gourd vs. Red leaf lettuce — In-Depth Nutrition Comparison
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A recap on the differences between gourd and red leaf lettuce
- Gourd is higher in vitamin C, yet red leaf lettuce is higher in vitamin A, iron, folate, and manganese.
- Red leaf lettuce covers your daily vitamin A needs 150% more than gourd.
- Gourd contains 4 times more zinc than red leaf lettuce. While gourd contains 0.7mg of zinc, red leaf lettuce contains only 0.2mg.
Food varieties used in this article are Gourd, white-flowered (calabash), raw and Lettuce, red leaf, raw.
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.
| Contains more ZincZinc | +250% |
| Contains less SodiumSodium | -92% |
| Contains more CalciumCalcium | +26.9% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more IronIron | +500% |
| Contains more PhosphorusPhosphorus | +115.4% |
| Contains more ManganeseManganese | +207.6% |
| Contains more SeleniumSelenium | +650% |
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 | +173% |
| Contains more Vitamin B1Vitamin B1 | +120.7% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 140.3µg | 117% | |
| Vitamin A | 375µg | 42% | |
| Iron | 0.2mg | 1.2mg | 13% |
| Folate | 6µg | 36µg | 8% |
| Vitamin C | 10.1mg | 3.7mg | 7% |
| Manganese | 0.066mg | 0.203mg | 6% |
| Vitamin B6 | 0.04mg | 0.1mg | 5% |
| Zinc | 0.7mg | 0.2mg | 5% |
| Vitamin B2 | 0.022mg | 0.077mg | 4% |
| Vitamin B1 | 0.029mg | 0.064mg | 3% |
| Selenium | 0.2µg | 1.5µg | 2% |
| Fiber | 0.5g | 0.9g | 2% |
| Phosphorus | 13mg | 28mg | 2% |
| Choline | 11.8mg | 2% | |
| Calcium | 26mg | 33mg | 1% |
| Potassium | 150mg | 187mg | 1% |
| Protein | 0.62g | 1.33g | 1% |
| Sodium | 2mg | 25mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Calories | 14kcal | 16kcal | 0% |
| Fats | 0.02g | 0.22g | 0% |
| Net carbs | 2.89g | 1.36g | N/A |
| Carbs | 3.39g | 2.26g | 0% |
| Magnesium | 11mg | 12mg | 0% |
| Sugar | 0.48g | N/A | |
| Copper | 0.026mg | 0.028mg | 0% |
| Vitamin B3 | 0.32mg | 0.321mg | 0% |
| Vitamin B5 | 0.152mg | 0.144mg | 0% |
| Saturated fat | 0.002g | 0.017g | 0% |
| Monounsaturated fat | 0.004g | 0.005g | 0% |
| Polyunsaturated fat | 0.009g | 0.072g | 0% |
| Tryptophan | 0.003mg | 0.022mg | 0% |
| Threonine | 0.018mg | 0.048mg | 0% |
| Isoleucine | 0.033mg | 0.038mg | 0% |
| Leucine | 0.036mg | 0.07mg | 0% |
| Lysine | 0.021mg | 0.045mg | 0% |
| Methionine | 0.004mg | 0.016mg | 0% |
| Phenylalanine | 0.015mg | 0.067mg | 0% |
| Valine | 0.027mg | 0.048mg | 0% |
| Histidine | 0.004mg | 0.019mg | 0% |
| Fructose | 0.28g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.62 g
Fats:
0.02 g
Carbs:
3.39 g
Water:
95.54 g
Other:
0.43 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more CarbsCarbs | +50% |
| Contains more ProteinProtein | +114.5% |
| Contains more FatsFats | +1000% |
| Contains more OtherOther | +27.9% |
~equal in
Water
~95.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.002 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.009 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains less Sat. FatSaturated fat | -88.2% |
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +700% |