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  6. Water chestnuts vs. Winter squash

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

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Important differences between Water chestnuts and Winter squash

  • Water chestnuts have more Copper, Vitamin B6, Vitamin B1, Vitamin B2, Potassium, Vitamin E , Phosphorus, and Manganese, however, Winter squash have more Vitamin A RAE, and Vitamin C.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Water chestnuts have 10 times more Vitamin E than Winter squash. Water chestnuts have 1.2mg of Vitamin E , while Winter squash has 0.12mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Water chestnuts vs Winter squash 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
Winter squash
Winter squash
Contains more Magnesium +69.2%
Contains more Phosphorus +231.6%
Contains more Potassium +142.3%
Contains more Zinc +127.3%
Contains more Copper +297.6%
Contains more Manganese +77%
Contains more Selenium +75%
Contains more Calcium +100%
Contains more Iron +633.3%
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%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Magnesium +69.2%
Contains more Phosphorus +231.6%
Contains more Potassium +142.3%
Contains more Zinc +127.3%
Contains more Copper +297.6%
Contains more Manganese +77%
Contains more Selenium +75%
Contains more Calcium +100%
Contains more Iron +633.3%
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
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +900%
Contains more Vitamin B1 +775%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +102%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Folate +25%
Contains more Vitamin K +1366.7%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +900%
Contains more Vitamin B1 +775%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +102%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Folate +25%
Contains more Vitamin K +1366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Winter squash
Winter squash
Contains more Protein +57.3%
Contains more Carbs +170.5%
Contains more Other +57.1%
Contains more Fats +250%
Contains more Water +21.4%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +57.3%
Contains more Carbs +170.5%
Contains more Other +57.1%
Contains more Fats +250%
Contains more Water +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +241.9%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Winter squash Opinion
Net carbs 20.94g 6.05g Water chestnuts
Protein 1.4g 0.89g Water chestnuts
Fats 0.1g 0.35g Winter squash
Carbs 23.94g 8.85g Water chestnuts
Calories 97kcal 37kcal Water chestnuts
Sugar 4.8g 3.3g Winter squash
Fiber 3g 2.8g Water chestnuts
Calcium 11mg 22mg Winter squash
Iron 0.06mg 0.44mg Winter squash
Magnesium 22mg 13mg Water chestnuts
Phosphorus 63mg 19mg Water chestnuts
Potassium 584mg 241mg Water chestnuts
Sodium 14mg 1mg Winter squash
Zinc 0.5mg 0.22mg Water chestnuts
Copper 0.326mg 0.082mg Water chestnuts
Manganese 0.331mg 0.187mg Water chestnuts
Selenium 0.7µg 0.4µg Water chestnuts
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 1.2mg 0.12mg Water chestnuts
Vitamin C 4mg 9.6mg Winter squash
Vitamin B1 0.14mg 0.016mg Water chestnuts
Vitamin B2 0.2mg 0.067mg Water chestnuts
Vitamin B3 1mg 0.495mg Water chestnuts
Vitamin B5 0.479mg 0.234mg Water chestnuts
Vitamin B6 0.328mg 0.161mg Water chestnuts
Folate 16µg 20µg Winter squash
Vitamin K 0.3µg 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.026g 0.072g Water chestnuts
Monounsaturated Fat 0.002g 0.026g Winter squash
Polyunsaturated fat 0.043g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
27%
Water chestnuts
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.046g)
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 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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.