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  6. Zucchini vs. Gourd

Zucchini vs. Gourd — In-Depth Nutrition Comparison

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A recap on the differences between zucchini and gourd

  • Zucchini is higher than gourd in vitamin B6, vitamin C, and vitamin B2.
  • Zucchini contains 4 times more vitamin B2 than gourd. While zucchini contains 0.094mg of vitamin B2, gourd contains only 0.022mg.

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

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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%
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%
Contains more CalciumCalcium +62.5%
Contains more ZincZinc +118.8%
Contains less SodiumSodium -75%
~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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +77.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Gourd DV% diff.
Vitamin B6 0.163mg 0.04mg 9%
Vitamin C 17.9mg 10.1mg 9%
Vitamin B2 0.094mg 0.022mg 6%
Folate 24µg 6µg 5%
Manganese 0.177mg 0.066mg 5%
Vitamin K 4.3µg 4%
Phosphorus 38mg 13mg 4%
Zinc 0.32mg 0.7mg 3%
Potassium 261mg 150mg 3%
Copper 0.053mg 0.026mg 3%
Fiber 1g 0.5g 2%
Iron 0.37mg 0.2mg 2%
Magnesium 18mg 11mg 2%
Choline 9.5mg 2%
Fructose 1.38g 2%
Vitamin B5 0.204mg 0.152mg 1%
Calcium 16mg 26mg 1%
Vitamin A 10µg 1%
Vitamin E 0.12mg 1%
Polyunsaturated fat 0.091g 0.009g 1%
Vitamin B1 0.045mg 0.029mg 1%
Protein 1.21g 0.62g 1%
Vitamin B3 0.451mg 0.32mg 1%
Calories 17kcal 14kcal 0%
Fats 0.32g 0.02g 0%
Carbs 3.11g 3.39g 0%
Net carbs 2.11g 2.89g N/A
Sugar 2.5g N/A
Sodium 8mg 2mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.084g 0.002g 0%
Monounsaturated fat 0.011g 0.004g 0%
Tryptophan 0.01mg 0.003mg 0%
Threonine 0.029mg 0.018mg 0%
Isoleucine 0.044mg 0.033mg 0%
Leucine 0.071mg 0.036mg 0%
Lysine 0.067mg 0.021mg 0%
Methionine 0.018mg 0.004mg 0%
Phenylalanine 0.043mg 0.015mg 0%
Valine 0.054mg 0.027mg 0%
Histidine 0.026mg 0.004mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +1500%
Contains more OtherOther +32.6%
~equal in Carbs ~3.39g
~equal in Water ~95.54g

Fat Type Comparison

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

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