Gourd vs. Seaweed — In-Depth Nutrition Comparison
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Summary of differences between gourd and seaweed
- Gourd has more vitamin C; however, seaweed is higher in folate, iron, magnesium, calcium, copper, vitamin B2, vitamin B5, and manganese.
- Seaweed covers your daily need for folate, 44% more than gourd.
- Gourd has 3 times more vitamin C than seaweed. While gourd has 10.1mg of vitamin C, seaweed has only 3mg.
- Gourd has less sodium.
These are the specific foods used in this comparison Gourd, white-flowered (calabash), raw and Seaweed, kelp, 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 PotassiumPotassium | +68.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more MagnesiumMagnesium | +1000% |
| Contains more CalciumCalcium | +546.2% |
| Contains more IronIron | +1325% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +75.7% |
| Contains more PhosphorusPhosphorus | +223.1% |
| Contains more ManganeseManganese | +203% |
| Contains more SeleniumSelenium | +250% |
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 | +236.7% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B2Vitamin B2 | +581.8% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B5Vitamin B5 | +322.4% |
| Contains more FolateFolate | +2900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 55% | |
| Folate | 6µg | 180µg | 44% |
| Iron | 0.2mg | 2.85mg | 33% |
| Magnesium | 11mg | 121mg | 26% |
| Calcium | 26mg | 168mg | 14% |
| Copper | 0.026mg | 0.13mg | 12% |
| Vitamin B2 | 0.022mg | 0.15mg | 10% |
| Sodium | 2mg | 233mg | 10% |
| Vitamin B5 | 0.152mg | 0.642mg | 10% |
| Vitamin C | 10.1mg | 3mg | 8% |
| Manganese | 0.066mg | 0.2mg | 6% |
| Vitamin E | 0.87mg | 6% | |
| Zinc | 0.7mg | 1.23mg | 5% |
| Phosphorus | 13mg | 42mg | 4% |
| Vitamin B6 | 0.04mg | 0.002mg | 3% |
| Fiber | 0.5g | 1.3g | 3% |
| Potassium | 150mg | 89mg | 2% |
| Carbs | 3.39g | 9.57g | 2% |
| Choline | 12.8mg | 2% | |
| Protein | 0.62g | 1.68g | 2% |
| Vitamin B1 | 0.029mg | 0.05mg | 2% |
| Saturated fat | 0.002g | 0.247g | 1% |
| Calories | 14kcal | 43kcal | 1% |
| Vitamin B3 | 0.32mg | 0.47mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin A | 6µg | 1% | |
| Fats | 0.02g | 0.56g | 1% |
| Net carbs | 2.89g | 8.27g | N/A |
| Sugar | 0.6g | N/A | |
| Monounsaturated fat | 0.004g | 0.098g | 0% |
| Polyunsaturated fat | 0.009g | 0.047g | 0% |
| Tryptophan | 0.003mg | 0.048mg | 0% |
| Threonine | 0.018mg | 0.055mg | 0% |
| Isoleucine | 0.033mg | 0.076mg | 0% |
| Leucine | 0.036mg | 0.083mg | 0% |
| Lysine | 0.021mg | 0.082mg | 0% |
| Methionine | 0.004mg | 0.025mg | 0% |
| Phenylalanine | 0.015mg | 0.043mg | 0% |
| Valine | 0.027mg | 0.072mg | 0% |
| Histidine | 0.004mg | 0.024mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.1% |
| Contains more ProteinProtein | +171% |
| Contains more FatsFats | +2700% |
| Contains more CarbsCarbs | +182.3% |
| Contains more OtherOther | +1437.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +2350% |
| Contains more Poly. FatPolyunsaturated fat | +422.2% |