Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Gourd vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

What are the main differences between gourd and water chestnuts?

  • Gourd is richer in vitamin C, while water chestnuts are higher in copper, vitamin B6, vitamin B2, potassium, manganese, fiber, vitamin B1, phosphorus, and vitamin B5.
  • Water chestnuts' daily need coverage for copper is 33% higher.
  • Water chestnuts have 3 times less vitamin C than gourd. Gourd has 10.1mg of vitamin C, while water chestnuts have 4mg.

We used Gourd, white-flowered (calabash), raw and Waterchestnuts, chinese, (matai), raw types in this comparison.

Infographic

Gourd vs Water chestnuts 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.
Gourd
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +136.4%
Contains more IronIron +233.3%
Contains more ZincZinc +40%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +289.3%
Contains more CopperCopper +1153.8%
Contains more PhosphorusPhosphorus +384.6%
Contains more ManganeseManganese +401.5%
Contains more SeleniumSelenium +250%

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.
Gourd
1
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%
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +152.5%
Contains more Vitamin B1Vitamin B1 +382.8%
Contains more Vitamin B2Vitamin B2 +809.1%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B5Vitamin B5 +215.1%
Contains more Vitamin B6Vitamin B6 +720%
Contains more FolateFolate +166.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gourd Water chestnuts DV% diff.
Copper 0.026mg 0.326mg 33%
Vitamin B6 0.04mg 0.328mg 22%
Vitamin B2 0.022mg 0.2mg 14%
Potassium 150mg 584mg 13%
Manganese 0.066mg 0.331mg 12%
Fiber 0.5g 3g 10%
Vitamin B1 0.029mg 0.14mg 9%
Vitamin E 1.2mg 8%
Phosphorus 13mg 63mg 7%
Choline 36.2mg 7%
Vitamin C 10.1mg 4mg 7%
Carbs 3.39g 23.94g 7%
Vitamin B5 0.152mg 0.479mg 7%
Vitamin B3 0.32mg 1mg 4%
Calories 14kcal 97kcal 4%
Folate 6µg 16µg 3%
Magnesium 11mg 22mg 3%
Zinc 0.7mg 0.5mg 2%
Protein 0.62g 1.4g 2%
Iron 0.2mg 0.06mg 2%
Calcium 26mg 11mg 2%
Sodium 2mg 14mg 1%
Selenium 0.2µg 0.7µg 1%
Fats 0.02g 0.1g 0%
Net carbs 2.89g 20.94g N/A
Sugar 4.8g N/A
Vitamin K 0.3µg 0%
Saturated fat 0.002g 0.026g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.009g 0.043g 0%
Tryptophan 0.003mg 0%
Threonine 0.018mg 0%
Isoleucine 0.033mg 0%
Leucine 0.036mg 0%
Lysine 0.021mg 0%
Methionine 0.004mg 0%
Phenylalanine 0.015mg 0%
Valine 0.027mg 0%
Histidine 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more WaterWater +30.1%
Contains more ProteinProtein +125.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +606.2%
Contains more OtherOther +155.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gourd
2
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +377.8%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.