Sponge gourd has various types of nutrients. It is rich in Vitamin A, Carbohydrate, Vitamin B5, Manganese, Potassium and very low in Lipid, fat, Protein, Sodium and Vitamin K. Its range of minerals is truly impressive including Manganese, Potassium, Copper, Magnesium, Iron and Phosphorus.
Nutritional value of Sponge gourd
Serving Size: 1 Cup (178 g)
Calories 100 Kcal. Calories from Fat 5.49 Kcal.
| Proximates | Amount | % DV |
|---|---|---|
| Water | 150.04 g | N/D |
| Energy | 100 Kcal | N/D |
| Energy | 417 kJ | N/D |
| Protein | 1.17 g | 2.34% |
| Total Fat (lipid) | 0.61 g | 1.74% |
| Ash | 0.66 g | N/D |
| Carbohydrate | 25.53 g | 19.64% |
| Total dietary Fiber | 5.2 g | 13.68% |
| Total Sugars | 9.2 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Manganese, Mn | 0.397 mg | 17.26% |
| Potassium, K | 806 mg | 17.15% |
| Copper, Cu | 0.151 mg | 16.78% |
| Magnesium, Mg | 36 mg | 8.57% |
| Iron, Fe | 0.64 mg | 8.00% |
| Phosphorus, P | 55 mg | 7.86% |
| Zinc, Zn | 0.3 mg | 2.73% |
| Sodium, Na | 37 mg | 2.47% |
| Calcium, Ca | 16 mg | 1.60% |
| Selenium, Se | 0.4 µg | 0.73% |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A | 463 µg | 66.14% |
| Vitamin B5 (Pantothenic acid) | 0.892 mg | 17.84% |
| Vitamin B6 (Pyridoxine) | 0.176 mg | 13.54% |
| Vitamin C (Ascorbic acid) | 10.1 mg | 11.22% |
| Vitamin B1 (Thiamin) | 0.082 mg | 6.83% |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.77% |
| Vitamin B9 (Folate, Folic acid) | 21 µg | 5.25% |
| Vitamin B3 (Niacin) | 0.463 mg | 2.89% |
| Vitamin E (alpha-tocopherol) | 0.43 mg | 2.87% |
| Vitamin K (phylloquinone) | 3 µg | 2.50% |
| Lipids | Amount | % DV |
|---|---|---|
| Saturated fatty acid | 0.048 g | 0.07% |
| Palmitic acid (hexadecanoic acid) 16:00 | 0.034 g | N/D |
| Stearic acid (octadecanoic acid) 18:00 | 0.014 g | N/D |
| Monounsaturated fatty acids | ||
| Oleic acid (octadecenoic acid) 18:1 | 0.112 g | N/D |
| Polyunsaturated fatty acids | ||
| Linoleic acid (octadecadienoic acid) 18:2 | 0.263 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source: USDA
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