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  6. Sweet onion vs. Gourd

Sweet onion vs. Gourd — In-Depth Nutrition Comparison

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Important differences between sweet onion and gourd

  • Sweet onion has more vitamin B6; however, gourd has more vitamin C and zinc.
  • Sweet onion has 4 times more folate than gourd. Sweet onion has 23µg of folate, while gourd has 6µg.

The food varieties used in the comparison are Onions, sweet, raw and Gourd, white-flowered (calabash), raw.

Infographic

Sweet onion 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Gourd
Gourd
5
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 IronIron +30%
Contains more CopperCopper +115.4%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +15.2%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +26.1%
Contains more ZincZinc +438.5%
Contains less SodiumSodium -75%

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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +283.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +110.4%
Contains more Vitamin B3Vitamin B3 +140.6%
Contains more Vitamin B5Vitamin B5 +55.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet onion Gourd DV% diff.
Vitamin B6 0.13mg 0.04mg 7%
Vitamin C 4.8mg 10.1mg 6%
Zinc 0.13mg 0.7mg 5%
Folate 23µg 6µg 4%
Fructose 2.02g 3%
Copper 0.056mg 0.026mg 3%
Phosphorus 27mg 13mg 2%
Fiber 0.9g 0.5g 2%
Choline 5.5mg 1%
Vitamin B5 0.098mg 0.152mg 1%
Vitamin B3 0.133mg 0.32mg 1%
Vitamin B1 0.041mg 0.029mg 1%
Selenium 0.5µg 0.2µg 1%
Calories 32kcal 14kcal 1%
Iron 0.26mg 0.2mg 1%
Potassium 119mg 150mg 1%
Calcium 20mg 26mg 1%
Carbs 7.55g 3.39g 1%
Protein 0.8g 0.62g 0%
Fats 0.08g 0.02g 0%
Net carbs 6.65g 2.89g N/A
Magnesium 9mg 11mg 0%
Sugar 5.02g N/A
Sodium 8mg 2mg 0%
Vitamin E 0.02mg 0%
Manganese 0.076mg 0.066mg 0%
Vitamin B2 0.02mg 0.022mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.002g 0%
Monounsaturated fat 0.004g 0%
Polyunsaturated fat 0.009g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.018mg 0.018mg 0%
Isoleucine 0.014mg 0.033mg 0%
Leucine 0.025mg 0.036mg 0%
Lysine 0.033mg 0.021mg 0%
Methionine 0.009mg 0.004mg 0%
Phenylalanine 0.024mg 0.015mg 0%
Valine 0.02mg 0.027mg 0%
Histidine 0.011mg 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +29%
Contains more FatsFats +300%
Contains more CarbsCarbs +122.7%
Contains more OtherOther +30.3%
~equal in Water ~95.54g

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.