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  6. Water chestnuts vs. Pumpkin leaves

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

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What are the main differences between Water chestnuts and Pumpkin leaves?

  • Water chestnuts are richer in Copper, Vitamin B6, Vitamin B5, and Vitamin B2, while Pumpkin leaves are higher in Iron, Vitamin A RAE, Vitamin C, and Phosphorus.
  • Pumpkin leaves' daily need coverage for Iron is 27% higher.
  • Pumpkin leaves have 11 times less Vitamin B5 than Water chestnuts. Water chestnuts have 0.479mg of Vitamin B5, while Pumpkin leaves have 0.042mg.

We used Waterchestnuts, chinese, (matai), raw and Pumpkin leaves, raw types in this comparison.

Infographic

Water chestnuts vs Pumpkin leaves 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
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Potassium +33.9%
Contains more Zinc +150%
Contains more Copper +145.1%
Contains more Calcium +254.5%
Contains more Iron +3600%
Contains more Magnesium +72.7%
Contains more Phosphorus +65.1%
Contains less Sodium -21.4%
Contains more Selenium +28.6%
Equal in Manganese - 0.355
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Potassium +33.9%
Contains more Zinc +150%
Contains more Copper +145.1%
Contains more Calcium +254.5%
Contains more Iron +3600%
Contains more Magnesium +72.7%
Contains more Phosphorus +65.1%
Contains less Sodium -21.4%
Contains more Selenium +28.6%
Equal in Manganese - 0.355

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 leaves
Pumpkin leaves
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +1040.5%
Contains more Vitamin B6 +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +175%
Contains more Folate +125%
Equal in Vitamin B3 - 0.92
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B5 +1040.5%
Contains more Vitamin B6 +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +175%
Contains more Folate +125%
Equal in Vitamin B3 - 0.92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +927.5%
Contains more Protein +125%
Contains more Fats +300%
Contains more Water +26.4%
Contains more Other +12.7%
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 leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +927.5%
Contains more Protein +125%
Contains more Fats +300%
Contains more Water +26.4%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%
Contains more Monounsaturated Fat +2500%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%
Contains more Monounsaturated Fat +2500%

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 leaves
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Water chestnuts Pumpkin leaves Opinion
Net carbs 20.94g 2.33g Water chestnuts
Protein 1.4g 3.15g Pumpkin leaves
Fats 0.1g 0.4g Pumpkin leaves
Carbs 23.94g 2.33g Water chestnuts
Calories 97kcal 19kcal Water chestnuts
Sugar 4.8g Pumpkin leaves
Fiber 3g Water chestnuts
Calcium 11mg 39mg Pumpkin leaves
Iron 0.06mg 2.22mg Pumpkin leaves
Magnesium 22mg 38mg Pumpkin leaves
Phosphorus 63mg 104mg Pumpkin leaves
Potassium 584mg 436mg Water chestnuts
Sodium 14mg 11mg Pumpkin leaves
Zinc 0.5mg 0.2mg Water chestnuts
Copper 0.326mg 0.133mg Water chestnuts
Manganese 0.331mg 0.355mg Pumpkin leaves
Selenium 0.7µg 0.9µg Pumpkin leaves
Vitamin A 0IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 1.2mg Water chestnuts
Vitamin C 4mg 11mg Pumpkin leaves
Vitamin B1 0.14mg 0.094mg Water chestnuts
Vitamin B2 0.2mg 0.128mg Water chestnuts
Vitamin B3 1mg 0.92mg Water chestnuts
Vitamin B5 0.479mg 0.042mg Water chestnuts
Vitamin B6 0.328mg 0.207mg Water chestnuts
Folate 16µg 36µg Pumpkin leaves
Vitamin K 0.3µg Water chestnuts
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.026g 0.207g Water chestnuts
Monounsaturated Fat 0.002g 0.052g Pumpkin leaves
Polyunsaturated fat 0.043g 0.022g Water chestnuts

Which food is preferable for your diet?

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

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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
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
27%
Water chestnuts
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.181g)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.