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  6. Water chestnuts vs. Gourd

Water chestnuts vs. Gourd — In-Depth Nutrition Comparison

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What are the main differences between water chestnuts and gourd?

  • Water chestnuts are richer in copper, vitamin B6, vitamin B2, potassium, manganese, fiber, vitamin B1, phosphorus, and vitamin B5, while gourd is higher in vitamin C.
  • Water chestnuts' daily need coverage for copper is 33% higher.
  • Gourd has 9 times less vitamin B2 than water chestnuts. Water chestnuts have 0.2mg of vitamin B2, while gourd has 0.022mg.

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

Infographic

Water chestnuts vs Gourd 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.
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%
Gourd
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%
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%
Contains more CalciumCalcium +136.4%
Contains more IronIron +233.3%
Contains more ZincZinc +40%
Contains less SodiumSodium -85.7%

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.
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%
Gourd
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +152.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Gourd DV% diff.
Copper 0.326mg 0.026mg 33%
Vitamin B6 0.328mg 0.04mg 22%
Vitamin B2 0.2mg 0.022mg 14%
Potassium 584mg 150mg 13%
Manganese 0.331mg 0.066mg 12%
Fiber 3g 0.5g 10%
Vitamin B1 0.14mg 0.029mg 9%
Vitamin E 1.2mg 8%
Phosphorus 63mg 13mg 7%
Choline 36.2mg 7%
Vitamin C 4mg 10.1mg 7%
Carbs 23.94g 3.39g 7%
Vitamin B5 0.479mg 0.152mg 7%
Vitamin B3 1mg 0.32mg 4%
Calories 97kcal 14kcal 4%
Folate 16µg 6µg 3%
Magnesium 22mg 11mg 3%
Zinc 0.5mg 0.7mg 2%
Protein 1.4g 0.62g 2%
Iron 0.06mg 0.2mg 2%
Calcium 11mg 26mg 2%
Sodium 14mg 2mg 1%
Selenium 0.7µg 0.2µg 1%
Fats 0.1g 0.02g 0%
Net carbs 20.94g 2.89g N/A
Sugar 4.8g N/A
Vitamin K 0.3µg 0%
Saturated fat 0.026g 0.002g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.043g 0.009g 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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +125.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +606.2%
Contains more OtherOther +155.8%
Contains more WaterWater +30.1%

Fat Type Comparison

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

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