Sponge gourd nutritional value

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Sponge-gourd-nutritional-valueSponge 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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