Pumpkin flowers vs. Water chestnuts — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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% |
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% |
