Gourd vs New zealand spinach
Nutrition comparison per 100 g serving
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New zealand spinach wins in 20 out of 27 nutrient categories
Gourd: 3
vs
New zealand spinach: 20
(4 ties)
Overview
| Nutrient | Gourd | New zealand spinach | Winner |
|---|---|---|---|
| Calories | 13 cal | 12 cal | |
| Protein | 0.6 g | 1.3 g | |
| Carbs | 3.1 g | 2.1 g | |
| Fat | 0.0 g | 0.2 g | |
| Fiber | 1.2 g | 1.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Gourd | New zealand spinach | Winner |
|---|---|---|---|
| Folate, total | 4 UG | 8 UG | |
| Niacin | 0.4 MG | 0.4 MG | Tie |
| Pantothenic acid | 0.1 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 8.5 MG | 16 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 1.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 292 UG |
Minerals
| Mineral | Gourd | New zealand spinach | Winner |
|---|---|---|---|
| Calcium, Ca | 24 MG | 48 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.3 MG | 0.7 MG | |
| Magnesium, Mg | 11 MG | 32 MG | |
| Manganese, Mn | 0.1 MG | 0.5 MG | |
| Phosphorus, P | 13 MG | 22 MG | |
| Potassium, K | 170 MG | 102 MG | |
| Selenium, Se | 0.2 UG | 0.9 UG | |
| Sodium, Na | 238 MG | 343 MG | |
| Zinc, Zn | 0.7 MG | 0.3 MG |