Gourd vs. Russet potato — In-Depth Nutrition Comparison
Compare
The main differences between gourd and russet potatoes
- Russet potatoes are richer than gourd in vitamin B6, potassium, iron, copper, phosphorus, fiber, manganese, and vitamin B3.
- Daily need coverage for vitamin B6 for russet potatoes is 24% higher.
Food types used in this article are Gourd, white-flowered (calabash), raw and Potatoes, Russet, flesh, and skin, baked.
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.
| Contains more CalciumCalcium | +44.4% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more PotassiumPotassium | +266.7% |
| Contains more IronIron | +435% |
| Contains more CopperCopper | +311.5% |
| Contains more PhosphorusPhosphorus | +446.2% |
| Contains more ManganeseManganese | +245.5% |
| Contains more SeleniumSelenium | +150% |
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 | +21.7% |
| Contains more Vitamin B1Vitamin B1 | +131% |
| Contains more Vitamin B2Vitamin B2 | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +321.3% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more Vitamin B6Vitamin B6 | +785% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.04mg | 0.354mg | 24% |
| Potassium | 150mg | 550mg | 12% |
| Iron | 0.2mg | 1.07mg | 11% |
| Copper | 0.026mg | 0.107mg | 9% |
| Phosphorus | 13mg | 71mg | 8% |
| Manganese | 0.066mg | 0.228mg | 7% |
| Fiber | 0.5g | 2.3g | 7% |
| Starch | 17.45g | 7% | |
| Carbs | 3.39g | 21.44g | 6% |
| Vitamin B3 | 0.32mg | 1.348mg | 6% |
| Folate | 6µg | 26µg | 5% |
| Magnesium | 11mg | 30mg | 5% |
| Vitamin B5 | 0.152mg | 0.38mg | 5% |
| Calories | 14kcal | 97kcal | 4% |
| Protein | 0.62g | 2.63g | 4% |
| Choline | 15mg | 3% | |
| Vitamin B1 | 0.029mg | 0.067mg | 3% |
| Zinc | 0.7mg | 0.35mg | 3% |
| Vitamin B2 | 0.022mg | 0.048mg | 2% |
| Vitamin K | 2µg | 2% | |
| Vitamin C | 10.1mg | 8.3mg | 2% |
| Sodium | 2mg | 14mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Calcium | 26mg | 18mg | 1% |
| Fats | 0.02g | 0.13g | 0% |
| Net carbs | 2.89g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.002g | 0.032g | 0% |
| Monounsaturated fat | 0.004g | 0.003g | 0% |
| Polyunsaturated fat | 0.009g | 0.054g | 0% |
| Tryptophan | 0.003mg | 0.027mg | 0% |
| Threonine | 0.018mg | 0.086mg | 0% |
| Isoleucine | 0.033mg | 0.085mg | 0% |
| Leucine | 0.036mg | 0.125mg | 0% |
| Lysine | 0.021mg | 0.137mg | 0% |
| Methionine | 0.004mg | 0.041mg | 0% |
| Phenylalanine | 0.015mg | 0.104mg | 0% |
| Valine | 0.027mg | 0.131mg | 0% |
| Histidine | 0.004mg | 0.044mg | 0% |
| Fructose | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +28.3% |
| Contains more ProteinProtein | +324.2% |
| Contains more FatsFats | +550% |
| Contains more CarbsCarbs | +532.4% |
| Contains more OtherOther | +214% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +33.3% |
| Contains more Poly. FatPolyunsaturated fat | +500% |