Pumpkin flowers vs. Water chestnuts — In-Depth Nutrition Comparison
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The main differences between pumpkin flowers and water chestnuts
- Pumpkin flowers are richer in vitamin A, vitamin C, folate, and iron, yet water chestnuts are richer in potassium, vitamin B2, and vitamin B1.
- Daily need coverage for vitamin A for pumpkin flowers is 39% higher.
- Pumpkin flowers contain 12 times more iron than water chestnuts. Pumpkin flowers contain 0.7mg of iron, while water chestnuts contain 0.06mg.
Food types used in this article are Pumpkin flowers, raw and Waterchestnuts, chinese, (matai), raw.
Infographic
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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.
| Contains more CalciumCalcium | +254.5% |
| Contains more IronIron | +1066.7% |
| Contains less SodiumSodium | -64.3% |
| Contains more PotassiumPotassium | +237.6% |
| Contains more PhosphorusPhosphorus | +28.6% |
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.
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +268.8% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +44.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more WaterWater | +29.5% |
| Contains more ProteinProtein | +35.9% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +629.9% |
| Contains more OtherOther | +134% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +350% |
| Contains less Sat. FatSaturated fat | -27.8% |
| Contains more Poly. FatPolyunsaturated fat | +975% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.326mg | 36% | |
| Vitamin C | 28mg | 4mg | 27% |
| Vitamin B6 | 0.328mg | 25% | |
| Manganese | 0.331mg | 14% | |
| Fiber | 3g | 12% | |
| Potassium | 173mg | 584mg | 12% |
| Folate | 59µg | 16µg | 11% |
| Vitamin A | 97µg | 0µg | 11% |
| Vitamin B5 | 0.479mg | 10% | |
| Vitamin B2 | 0.075mg | 0.2mg | 10% |
| Iron | 0.7mg | 0.06mg | 8% |
| Vitamin B1 | 0.042mg | 0.14mg | 8% |
| Vitamin E | 1.2mg | 8% | |
| Choline | 36.2mg | 7% | |
| Carbs | 3.28g | 23.94g | 7% |
| Zinc | 0.5mg | 5% | |
| Calories | 15kcal | 97kcal | 4% |
| Calcium | 39mg | 11mg | 3% |
| Vitamin B3 | 0.69mg | 1mg | 2% |
| Phosphorus | 49mg | 63mg | 2% |
| Protein | 1.03g | 1.4g | 1% |
| Fats | 0.07g | 0.1g | 0% |
| Net carbs | 3.28g | 20.94g | N/A |
| Magnesium | 24mg | 22mg | 0% |
| Sugar | 4.8g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.036g | 0.026g | 0% |
| Monounsaturated fat | 0.009g | 0.002g | 0% |
| Polyunsaturated fat | 0.004g | 0.043g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
21%
Minerals Daily Need Coverage Score
10%
27%
Comparison summary
Which food is richer in minerals?
Water chestnuts is relatively richer in minerals
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.01g)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)