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Arrowhead, cooked Leader
Arrowhead, cooked5
VS
Luffa (towel gourd), cooked
Luffa (towel gourd), cooked2

Arrowhead, cooked leads 5–2 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

Arrowhead, cooked comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more protein, less sodium, more potassium, more iron and more magnesium.

Pick Luffa (towel gourd), cooked for more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN5.76 g
    1.22 g
  • Carbohydrate
    20.69 g
    25.46 g
  • Fibermore is better
    —
    5.37 g
  • Total sugarsless is better
    —
    9.57 g
  • Total fat
    0.13 g
    0.63 g
  • Saturated fatless is better
    —
    0.05 g
  • Sodiumless is better
    WIN325.64 mg
    475.93 mg
  • Potassiummore is better
    WIN1129.49 mg
    838.89 mg
  • Calciummore is better
    8.97 mg
    16.67 mgWIN
  • Ironmore is better
    WIN1.55 mg
    0.67 mg
  • Magnesiummore is better
    WIN62.82 mg
    37.04 mg
  • Vitamin Cmore is better
    0.38 mg
    10.56 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Arrowhead, cooked vs Luffa (towel gourd), cooked · Foodatron