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  6. Red leaf lettuce vs. Gourd

Red leaf lettuce vs. Gourd — In-Depth Nutrition Comparison

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A recap on the differences between red leaf lettuce and gourd

  • Red leaf lettuce is higher in vitamin A, iron, folate, and manganese, yet gourd is higher in vitamin C.
  • Red leaf lettuce covers your daily vitamin A needs 150% more than gourd.
  • Red leaf lettuce contains 6 times more folate than gourd. While red leaf lettuce contains 36µg of folate, gourd contains only 6µg.

Food varieties used in this article are Lettuce, red leaf, raw and Gourd, white-flowered (calabash), raw.

Infographic

Red leaf lettuce vs Gourd 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Gourd
Gourd
2
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%
Contains more CalciumCalcium +26.9%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +500%
Contains more PhosphorusPhosphorus +115.4%
Contains more ManganeseManganese +207.6%
Contains more SeleniumSelenium +650%
Contains more ZincZinc +250%
Contains less SodiumSodium -92%
~equal in Magnesium ~11mg
~equal in Copper ~0.026mg

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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Gourd
Gourd
1
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120.7%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +173%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.32mg
~equal in Vitamin B5 ~0.152mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Gourd DV% diff.
Vitamin K 140.3µg 117%
Vitamin A 375µg 42%
Iron 1.2mg 0.2mg 13%
Folate 36µg 6µg 8%
Vitamin C 3.7mg 10.1mg 7%
Manganese 0.203mg 0.066mg 6%
Vitamin B6 0.1mg 0.04mg 5%
Zinc 0.2mg 0.7mg 5%
Vitamin B2 0.077mg 0.022mg 4%
Vitamin B1 0.064mg 0.029mg 3%
Selenium 1.5µg 0.2µg 2%
Fiber 0.9g 0.5g 2%
Phosphorus 28mg 13mg 2%
Choline 11.8mg 2%
Calcium 33mg 26mg 1%
Potassium 187mg 150mg 1%
Protein 1.33g 0.62g 1%
Sodium 25mg 2mg 1%
Vitamin E 0.15mg 1%
Calories 16kcal 14kcal 0%
Fats 0.22g 0.02g 0%
Net carbs 1.36g 2.89g N/A
Carbs 2.26g 3.39g 0%
Magnesium 12mg 11mg 0%
Sugar 0.48g N/A
Copper 0.028mg 0.026mg 0%
Vitamin B3 0.321mg 0.32mg 0%
Vitamin B5 0.144mg 0.152mg 0%
Saturated fat 0.017g 0.002g 0%
Monounsaturated fat 0.005g 0.004g 0%
Polyunsaturated fat 0.072g 0.009g 0%
Tryptophan 0.022mg 0.003mg 0%
Threonine 0.048mg 0.018mg 0%
Isoleucine 0.038mg 0.033mg 0%
Leucine 0.07mg 0.036mg 0%
Lysine 0.045mg 0.021mg 0%
Methionine 0.016mg 0.004mg 0%
Phenylalanine 0.067mg 0.015mg 0%
Valine 0.048mg 0.027mg 0%
Histidine 0.019mg 0.004mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +114.5%
Contains more FatsFats +1000%
Contains more OtherOther +27.9%
Contains more CarbsCarbs +50%
~equal in Water ~95.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
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
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -88.2%

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.