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
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 | +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% |
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 | +77.2% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.04mg | 0.163mg | 9% |
| Vitamin C | 10.1mg | 17.9mg | 9% |
| Vitamin B2 | 0.022mg | 0.094mg | 6% |
| Folate | 6µg | 24µg | 5% |
| Manganese | 0.066mg | 0.177mg | 5% |
| Vitamin K | 4.3µg | 4% | |
| Phosphorus | 13mg | 38mg | 4% |
| Zinc | 0.7mg | 0.32mg | 3% |
| Potassium | 150mg | 261mg | 3% |
| Copper | 0.026mg | 0.053mg | 3% |
| Fiber | 0.5g | 1g | 2% |
| Iron | 0.2mg | 0.37mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Choline | 9.5mg | 2% | |
| Fructose | 1.38g | 2% | |
| Vitamin B5 | 0.152mg | 0.204mg | 1% |
| Calcium | 26mg | 16mg | 1% |
| Vitamin A | 10µg | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Polyunsaturated fat | 0.009g | 0.091g | 1% |
| Vitamin B1 | 0.029mg | 0.045mg | 1% |
| Protein | 0.62g | 1.21g | 1% |
| Vitamin B3 | 0.32mg | 0.451mg | 1% |
| Calories | 14kcal | 17kcal | 0% |
| Fats | 0.02g | 0.32g | 0% |
| Carbs | 3.39g | 3.11g | 0% |
| Net carbs | 2.89g | 2.11g | N/A |
| Sugar | 2.5g | N/A | |
| Sodium | 2mg | 8mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.002g | 0.084g | 0% |
| Monounsaturated fat | 0.004g | 0.011g | 0% |
| Tryptophan | 0.003mg | 0.01mg | 0% |
| Threonine | 0.018mg | 0.029mg | 0% |
| Isoleucine | 0.033mg | 0.044mg | 0% |
| Leucine | 0.036mg | 0.071mg | 0% |
| Lysine | 0.021mg | 0.067mg | 0% |
| Methionine | 0.004mg | 0.018mg | 0% |
| Phenylalanine | 0.015mg | 0.043mg | 0% |
| Valine | 0.027mg | 0.054mg | 0% |
| Histidine | 0.004mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
8%
12%
Comparison summary
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Gourd is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Gourd contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Gourd is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Gourd is lower in glycemic index (difference - 15)
Which food is cheaper?
Gourd is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)