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  6. Water chestnuts vs. Pumpkin

Water chestnuts vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between Water chestnuts and Pumpkin

  • Water chestnuts have more Copper, Vitamin B6, Manganese, Potassium, Vitamin B2, Vitamin B1, Fiber, and Vitamin B5, while Pumpkin have more Vitamin A RAE, and Iron.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
  • Pumpkin contains 7 times less Vitamin B6 than Water chestnuts. Water chestnuts contain 0.328mg of Vitamin B6, while Pumpkin contains 0.044mg.

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

Infographic

Water chestnuts vs Pumpkin 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.
Water chestnuts
Water chestnuts
7
:
3
Pumpkin
Pumpkin
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%
Contains more Calcium +36.4%
Contains more Iron +850%
Contains less Sodium -92.9%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
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%
Contains more Calcium +36.4%
Contains more Iron +850%
Contains less Sodium -92.9%

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.
Water chestnuts
Water chestnuts
7
:
3
Pumpkin
Pumpkin
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.5%
Contains more Vitamin K +166.7%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.5%
Contains more Vitamin K +166.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +975%
Contains more Monounsaturated Fat +350%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +975%
Contains more Monounsaturated Fat +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water chestnuts Pumpkin
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 Water chestnuts Pumpkin Opinion
Net carbs 20.94g 3.8g Water chestnuts
Protein 1.4g 0.72g Water chestnuts
Fats 0.1g 0.07g Water chestnuts
Carbs 23.94g 4.9g Water chestnuts
Calories 97kcal 20kcal Water chestnuts
Sugar 4.8g 2.08g Pumpkin
Fiber 3g 1.1g Water chestnuts
Calcium 11mg 15mg Pumpkin
Iron 0.06mg 0.57mg Pumpkin
Magnesium 22mg 9mg Water chestnuts
Phosphorus 63mg 30mg Water chestnuts
Potassium 584mg 230mg Water chestnuts
Sodium 14mg 1mg Pumpkin
Zinc 0.5mg 0.23mg Water chestnuts
Copper 0.326mg 0.091mg Water chestnuts
Manganese 0.331mg 0.089mg Water chestnuts
Selenium 0.7µg 0.2µg Water chestnuts
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 1.2mg 0.8mg Water chestnuts
Vitamin C 4mg 4.7mg Pumpkin
Vitamin B1 0.14mg 0.031mg Water chestnuts
Vitamin B2 0.2mg 0.078mg Water chestnuts
Vitamin B3 1mg 0.413mg Water chestnuts
Vitamin B5 0.479mg 0.201mg Water chestnuts
Vitamin B6 0.328mg 0.044mg Water chestnuts
Folate 16µg 9µg Water chestnuts
Vitamin K 0.3µg 0.8µg 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 0.026g 0.037g Water chestnuts
Monounsaturated Fat 0.002g 0.009g Pumpkin
Polyunsaturated fat 0.043g 0.004g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Pumpkin
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
21%
Water chestnuts
37%
Pumpkin
Minerals Daily Need Coverage Score
27%
Water chestnuts
11%
Pumpkin

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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.