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  6. Pumpkin vs. Water chestnuts

Pumpkin vs. Water chestnuts — In-Depth Nutrition Comparison

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Differences between Pumpkin and Water chestnuts

  • Pumpkin has more Vitamin A RAE, and Iron, while Water chestnuts has more Copper, Vitamin B6, Manganese, Potassium, Vitamin B2, Vitamin B1, Fiber, and Vitamin B5.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
  • Water chestnuts contain 10 times less Iron than Pumpkin. Pumpkin contains 0.57mg of Iron, while Water chestnuts contain 0.06mg.

The food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +36.4%
Contains more Iron +850%
Contains less Sodium -92.9%
Contains more Magnesium +144.4%
Contains more Phosphorus +110%
Contains more Potassium +153.9%
Contains more Zinc +117.4%
Contains more Copper +258.2%
Contains more Manganese +271.9%
Contains more Selenium +250%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +36.4%
Contains more Iron +850%
Contains less Sodium -92.9%
Contains more Magnesium +144.4%
Contains more Phosphorus +110%
Contains more Potassium +153.9%
Contains more Zinc +117.4%
Contains more Copper +258.2%
Contains more Manganese +271.9%
Contains more Selenium +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.
Pumpkin
Pumpkin
3
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +17.5%
Contains more Vitamin K +166.7%
Contains more Vitamin E +50%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +645.5%
Contains more Folate +77.8%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.5%
Contains more Vitamin K +166.7%
Contains more Vitamin E +50%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +645.5%
Contains more Folate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Water chestnuts
Water chestnuts
Contains more Water +27.5%
Contains more Protein +94.4%
Contains more Fats +42.9%
Contains more Carbs +388.6%
Contains more Other +77.4%
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Water +27.5%
Contains more Protein +94.4%
Contains more Fats +42.9%
Contains more Carbs +388.6%
Contains more Other +77.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +975%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated 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.
Pumpkin Water chestnuts
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Water chestnuts Opinion
Net carbs 3.8g 20.94g Water chestnuts
Protein 0.72g 1.4g Water chestnuts
Fats 0.07g 0.1g Water chestnuts
Carbs 4.9g 23.94g Water chestnuts
Calories 20kcal 97kcal Water chestnuts
Sugar 2.08g 4.8g Pumpkin
Fiber 1.1g 3g Water chestnuts
Calcium 15mg 11mg Pumpkin
Iron 0.57mg 0.06mg Pumpkin
Magnesium 9mg 22mg Water chestnuts
Phosphorus 30mg 63mg Water chestnuts
Potassium 230mg 584mg Water chestnuts
Sodium 1mg 14mg Pumpkin
Zinc 0.23mg 0.5mg Water chestnuts
Copper 0.091mg 0.326mg Water chestnuts
Manganese 0.089mg 0.331mg Water chestnuts
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 5755IU 0IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg 1.2mg Water chestnuts
Vitamin C 4.7mg 4mg Pumpkin
Vitamin B1 0.031mg 0.14mg Water chestnuts
Vitamin B2 0.078mg 0.2mg Water chestnuts
Vitamin B3 0.413mg 1mg Water chestnuts
Vitamin B5 0.201mg 0.479mg Water chestnuts
Vitamin B6 0.044mg 0.328mg Water chestnuts
Folate 9µg 16µg Water chestnuts
Vitamin K 0.8µg 0.3µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.026g Water chestnuts
Monounsaturated Fat 0.009g 0.002g Pumpkin
Polyunsaturated fat 0.004g 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
21%
Water chestnuts
Minerals Daily Need Coverage Score
11%
Pumpkin
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 52)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.2)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.