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  6. Gourd vs. Zucchini

Gourd vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Gourd and Zucchini

  • Zucchini is higher than Gourd in Vitamin B6, Vitamin C, and Vitamin B2.
  • Gourd contains 2 times more Zinc than Zucchini. While Gourd contains 0.7mg of Zinc, Zucchini contains only 0.32mg.

Food varieties used in this article are Gourd, white-flowered (calabash), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Gourd vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +62.5%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +74%
Contains more IronIron +85%
Contains more CopperCopper +103.8%
Contains more PhosphorusPhosphorus +192.3%
Contains more ManganeseManganese +168.2%
~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
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 34% 0.96% 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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +77.2%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +327.3%
Contains more Vitamin B3Vitamin B3 +40.9%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin B6Vitamin B6 +307.5%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +95.2%
Contains more FatsFats +1500%
Contains more OtherOther +32.6%
~equal in Carbs ~3.11g
~equal in Water ~94.79g

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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated Fat -97.6%
Contains more Mono. FatMonounsaturated Fat +175%
Contains more Poly. FatPolyunsaturated fat +911.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gourd Zucchini
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Gourd Zucchini Opinion
Calories 14kcal 17kcal Zucchini
Protein 0.62g 1.21g Zucchini
Fats 0.02g 0.32g Zucchini
Vitamin C 10.1mg 17.9mg Zucchini
Net carbs 2.89g 2.11g Gourd
Carbs 3.39g 3.11g Gourd
Magnesium 11mg 18mg Zucchini
Calcium 26mg 16mg Gourd
Potassium 150mg 261mg Zucchini
Iron 0.2mg 0.37mg Zucchini
Sugar 2.5g Gourd
Fiber 0.5g 1g Zucchini
Copper 0.026mg 0.053mg Zucchini
Zinc 0.7mg 0.32mg Gourd
Phosphorus 13mg 38mg Zucchini
Sodium 2mg 8mg Gourd
Vitamin A 16IU 200IU Zucchini
Vitamin A 10µg Zucchini
Vitamin E 0.12mg Zucchini
Manganese 0.066mg 0.177mg Zucchini
Selenium 0.2µg 0.2µg
Vitamin B1 0.029mg 0.045mg Zucchini
Vitamin B2 0.022mg 0.094mg Zucchini
Vitamin B3 0.32mg 0.451mg Zucchini
Vitamin B5 0.152mg 0.204mg Zucchini
Vitamin B6 0.04mg 0.163mg Zucchini
Vitamin K 4.3µg Zucchini
Folate 6µg 24µg Zucchini
Choline 9.5mg Zucchini
Saturated Fat 0.002g 0.084g Gourd
Monounsaturated Fat 0.004g 0.011g Zucchini
Polyunsaturated fat 0.009g 0.091g Zucchini
Tryptophan 0.003mg 0.01mg Zucchini
Threonine 0.018mg 0.029mg Zucchini
Isoleucine 0.033mg 0.044mg Zucchini
Leucine 0.036mg 0.071mg Zucchini
Lysine 0.021mg 0.067mg Zucchini
Methionine 0.004mg 0.018mg Zucchini
Phenylalanine 0.015mg 0.043mg Zucchini
Valine 0.027mg 0.054mg Zucchini
Histidine 0.004mg 0.026mg Zucchini
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gourd Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Gourd
15%
Zucchini
Minerals Daily Need Coverage Score
8%
Gourd
12%
Zucchini

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Gourd
Gourd is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Gourd
Gourd contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Gourd
Gourd is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Gourd
Gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Gourd
Gourd is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.