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  6. Summer squash vs. Gourd

Summer squash vs. Gourd — In-Depth Nutrition Comparison

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How are Summer squash and Gourd different?

  • Summer squash has more Vitamin B6, Vitamin B2, Vitamin C, and Folate than Gourd.
  • Daily need coverage for Vitamin B6 from Summer squash is 14% higher.
  • Summer squash contains 6 times more Vitamin B2 than Gourd. While Summer squash contains 0.142mg of Vitamin B2, Gourd contains only 0.022mg.

Squash, summer, all varieties, raw and Gourd, white-flowered (calabash), raw are the varieties used in this article.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +75%
Contains more CopperCopper +96.2%
Contains more PhosphorusPhosphorus +192.3%
Contains more ManganeseManganese +165.2%
Contains more CalciumCalcium +73.3%
Contains more ZincZinc +141.4%
~equal in Sodium ~2mg
~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.
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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B6Vitamin B6 +445%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +383.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.152mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
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
Contains more ProteinProtein +95.2%
Contains more FatsFats +800%
Contains more OtherOther +44.2%
~equal in Carbs ~3.39g
~equal in Water ~95.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 +300%
Contains more Poly. FatPolyunsaturated fat +888.9%
Contains less Sat. FatSaturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Gourd Opinion
Calories 16kcal 14kcal Summer squash
Protein 1.21g 0.62g Summer squash
Fats 0.18g 0.02g Summer squash
Vitamin C 17mg 10.1mg Summer squash
Net carbs 2.25g 2.89g Gourd
Carbs 3.35g 3.39g Gourd
Magnesium 17mg 11mg Summer squash
Calcium 15mg 26mg Gourd
Potassium 262mg 150mg Summer squash
Iron 0.35mg 0.2mg Summer squash
Sugar 2.2g Gourd
Fiber 1.1g 0.5g Summer squash
Copper 0.051mg 0.026mg Summer squash
Zinc 0.29mg 0.7mg Gourd
Phosphorus 38mg 13mg Summer squash
Sodium 2mg 2mg
Vitamin A 200IU 16IU Summer squash
Vitamin A 10µg Summer squash
Vitamin E 0.12mg Summer squash
Manganese 0.175mg 0.066mg Summer squash
Selenium 0.2µg 0.2µg
Vitamin B1 0.048mg 0.029mg Summer squash
Vitamin B2 0.142mg 0.022mg Summer squash
Vitamin B3 0.487mg 0.32mg Summer squash
Vitamin B5 0.155mg 0.152mg Summer squash
Vitamin B6 0.218mg 0.04mg Summer squash
Vitamin K 3µg Summer squash
Folate 29µg 6µg Summer squash
Choline 6.7mg Summer squash
Saturated Fat 0.044g 0.002g Gourd
Monounsaturated Fat 0.016g 0.004g Summer squash
Polyunsaturated fat 0.089g 0.009g Summer squash
Tryptophan 0.011mg 0.003mg Summer squash
Threonine 0.028mg 0.018mg Summer squash
Isoleucine 0.042mg 0.033mg Summer squash
Leucine 0.069mg 0.036mg Summer squash
Lysine 0.065mg 0.021mg Summer squash
Methionine 0.017mg 0.004mg Summer squash
Phenylalanine 0.041mg 0.015mg Summer squash
Valine 0.053mg 0.027mg Summer squash
Histidine 0.025mg 0.004mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Gourd
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
17%
Summer squash
6%
Gourd
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Gourd

Comparison summary

Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Gourd
Gourd is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Gourd
Gourd is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Gourd
Gourd is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.