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  6. Summer squash vs. Water chestnuts

Summer squash vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Summer squash and Water chestnuts different?

  • Summer squash is higher in Vitamin C, however, Water chestnuts are richer in Copper, Potassium, Vitamin B6, Vitamin B1, Fiber, Vitamin E , Manganese, Vitamin B5, and Choline.
  • Daily need coverage for Copper from Water chestnuts is 31% higher.
  • Summer squash contains 4 times more Vitamin C than Water chestnuts. While Summer squash contains 17mg of Vitamin C, Water chestnuts contain only 4mg.

Squash, summer, all varieties, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Summer squash 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.
Summer squash
Summer squash
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +36.4%
Contains more Iron +483.3%
Contains less Sodium -85.7%
Contains more Magnesium +29.4%
Contains more Phosphorus +65.8%
Contains more Potassium +122.9%
Contains more Zinc +72.4%
Contains more Copper +539.2%
Contains more Manganese +89.1%
Contains more Selenium +250%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 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 +483.3%
Contains less Sodium -85.7%
Contains more Magnesium +29.4%
Contains more Phosphorus +65.8%
Contains more Potassium +122.9%
Contains more Zinc +72.4%
Contains more Copper +539.2%
Contains more Manganese +89.1%
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.
Summer squash
Summer squash
4
:
6
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +325%
Contains more Folate +81.3%
Contains more Vitamin K +900%
Contains more Vitamin E +900%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +50.5%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +325%
Contains more Folate +81.3%
Contains more Vitamin K +900%
Contains more Vitamin E +900%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +50.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Water chestnuts
Water chestnuts
Contains more Fats +80%
Contains more Water +28.8%
Contains more Protein +15.7%
Contains more Carbs +614.6%
Contains more Other +77.4%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 Fats +80%
Contains more Water +28.8%
Contains more Protein +15.7%
Contains more Carbs +614.6%
Contains more Other +77.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +107%
Contains less Saturated Fat -40.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 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 +700%
Contains more Polyunsaturated fat +107%
Contains less Saturated Fat -40.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Water chestnuts
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Water chestnuts Opinion
Net carbs 2.25g 20.94g Water chestnuts
Protein 1.21g 1.4g Water chestnuts
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 23.94g Water chestnuts
Calories 16kcal 97kcal Water chestnuts
Fructose 0.95g Summer squash
Sugar 2.2g 4.8g Summer squash
Fiber 1.1g 3g Water chestnuts
Calcium 15mg 11mg Summer squash
Iron 0.35mg 0.06mg Summer squash
Magnesium 17mg 22mg Water chestnuts
Phosphorus 38mg 63mg Water chestnuts
Potassium 262mg 584mg Water chestnuts
Sodium 2mg 14mg Summer squash
Zinc 0.29mg 0.5mg Water chestnuts
Copper 0.051mg 0.326mg Water chestnuts
Manganese 0.175mg 0.331mg Water chestnuts
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 1.2mg Water chestnuts
Vitamin C 17mg 4mg Summer squash
Vitamin B1 0.048mg 0.14mg Water chestnuts
Vitamin B2 0.142mg 0.2mg Water chestnuts
Vitamin B3 0.487mg 1mg Water chestnuts
Vitamin B5 0.155mg 0.479mg Water chestnuts
Vitamin B6 0.218mg 0.328mg Water chestnuts
Folate 29µg 16µg Summer squash
Vitamin K 3µg 0.3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.026g Water chestnuts
Monounsaturated Fat 0.016g 0.002g Summer squash
Polyunsaturated fat 0.089g 0.043g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
21%
Water chestnuts
Minerals Daily Need Coverage Score
12%
Summer squash
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.