Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between water chestnuts and pumpkin flowers

  • Water chestnuts are richer in potassium, vitamin B2, and vitamin B1, yet pumpkin flowers are richer in vitamin A, vitamin C, folate, and iron.
  • Daily need coverage for vitamin A for pumpkin flowers is 39% higher.
  • Water chestnuts contain 3 times more potassium than pumpkin flowers. Water chestnuts contain 584mg of potassium, while pumpkin flowers contain 173mg.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Pumpkin flowers, raw.

Infographic

Water chestnuts vs Pumpkin flowers 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more PotassiumPotassium +237.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +254.5%
Contains more IronIron +1066.7%
Contains less SodiumSodium -64.3%
~equal in Magnesium ~24mg
~equal in Selenium ~0.7µg

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%
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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +268.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Pumpkin flowers DV% diff.
Copper 0.326mg 36%
Vitamin C 4mg 28mg 27%
Vitamin B6 0.328mg 25%
Manganese 0.331mg 14%
Fiber 3g 12%
Potassium 584mg 173mg 12%
Folate 16µg 59µg 11%
Vitamin A 0µg 97µg 11%
Vitamin B5 0.479mg 10%
Vitamin B2 0.2mg 0.075mg 10%
Iron 0.06mg 0.7mg 8%
Vitamin B1 0.14mg 0.042mg 8%
Vitamin E 1.2mg 8%
Choline 36.2mg 7%
Carbs 23.94g 3.28g 7%
Zinc 0.5mg 5%
Calories 97kcal 15kcal 4%
Calcium 11mg 39mg 3%
Vitamin B3 1mg 0.69mg 2%
Phosphorus 63mg 49mg 2%
Protein 1.4g 1.03g 1%
Fats 0.1g 0.07g 0%
Net carbs 20.94g 3.28g N/A
Magnesium 22mg 24mg 0%
Sugar 4.8g N/A
Sodium 14mg 5mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.002g 0.009g 0%
Polyunsaturated fat 0.043g 0.004g 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
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +35.9%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +629.9%
Contains more OtherOther +134%
Contains more WaterWater +29.5%

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +975%
Contains more Mono. FatMonounsaturated fat +350%

People also compare

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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.