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  6. Gourd vs. Winter melon

Gourd vs. Winter melon — In-Depth Nutrition Comparison

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Differences between gourd and winter melon

  • Gourd contains less fiber and vitamin B2 than winter melon.
  • Winter melon contains 25 times less potassium than gourd. Gourd contains 150mg of potassium, while winter melon contains 6mg.
  • The amount of sodium in gourd is lower.

The food types used in this comparison are Gourd, white-flowered (calabash), raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Gourd vs Winter melon 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
6
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +2400%
Contains more CopperCopper +13%
Contains more ZincZinc +14.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +13.8%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +46.2%
~equal in Magnesium ~10mg
~equal in Selenium ~0.2µg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +28.7%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +25%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gourd Winter melon DV% diff.
Fiber 0.5g 2.9g 10%
Vitamin B2 0.022mg 0.11mg 7%
Sodium 2mg 111mg 5%
Potassium 150mg 6mg 4%
Vitamin C 10.1mg 13mg 3%
Iron 0.2mg 0.4mg 3%
Vitamin B1 0.029mg 0.04mg 1%
Zinc 0.7mg 0.61mg 1%
Polyunsaturated fat 0.009g 0.087g 1%
Vitamin B3 0.32mg 0.4mg 1%
Calcium 26mg 19mg 1%
Phosphorus 13mg 19mg 1%
Calories 14kcal 13kcal 0%
Protein 0.62g 0.4g 0%
Fats 0.02g 0.2g 0%
Carbs 3.39g 3g 0%
Net carbs 2.89g 0.1g N/A
Magnesium 11mg 10mg 0%
Copper 0.026mg 0.023mg 0%
Manganese 0.066mg 0.058mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.152mg 0.133mg 0%
Vitamin B6 0.04mg 0.035mg 0%
Folate 6µg 5µg 0%
Saturated fat 0.002g 0.016g 0%
Monounsaturated fat 0.004g 0.037g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.018mg 0%
Isoleucine 0.033mg 0%
Leucine 0.036mg 0%
Lysine 0.021mg 0.009mg 0%
Methionine 0.004mg 0.003mg 0%
Phenylalanine 0.015mg 0%
Valine 0.027mg 0%
Histidine 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gourd
Gourd
3
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +55%
Contains more CarbsCarbs +13%
Contains more OtherOther +43.3%
Contains more FatsFats +900%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +866.7%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.