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  6. Water chestnuts vs. Zucchini

Water chestnuts vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Water chestnuts and Zucchini

  • Water chestnuts are higher in Copper, Vitamin B6, Potassium, Vitamin B2, Fiber, Vitamin B1, Vitamin E , Manganese, and Vitamin B5, yet Zucchini is higher in Vitamin C.
  • Water chestnuts covers your daily Copper needs 30% more than Zucchini.
  • Water chestnuts contain 10 times more Vitamin E than Zucchini. While Water chestnuts contain 1.2mg of Vitamin E , Zucchini contains only 0.12mg.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Water chestnuts vs Zucchini 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
Zucchini
Zucchini
Contains more Magnesium +22.2%
Contains more Phosphorus +65.8%
Contains more Potassium +123.8%
Contains more Zinc +56.3%
Contains more Copper +515.1%
Contains more Manganese +87%
Contains more Selenium +250%
Contains more Calcium +45.5%
Contains more Iron +516.7%
Contains less Sodium -42.9%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Magnesium +22.2%
Contains more Phosphorus +65.8%
Contains more Potassium +123.8%
Contains more Zinc +56.3%
Contains more Copper +515.1%
Contains more Manganese +87%
Contains more Selenium +250%
Contains more Calcium +45.5%
Contains more Iron +516.7%
Contains less Sodium -42.9%

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
Zucchini
Zucchini
Contains more Vitamin E +900%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +101.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +347.5%
Contains more Folate +50%
Contains more Vitamin K +1333.3%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +900%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +112.8%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +134.8%
Contains more Vitamin B6 +101.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +347.5%
Contains more Folate +50%
Contains more Vitamin K +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Zucchini
Zucchini
Contains more Protein +15.7%
Contains more Carbs +669.8%
Contains more Other +93%
Contains more Fats +220%
Contains more Water +29%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +15.7%
Contains more Carbs +669.8%
Contains more Other +93%
Contains more Fats +220%
Contains more Water +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +111.6%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +111.6%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Zucchini Opinion
Net carbs 20.94g 2.11g Water chestnuts
Protein 1.4g 1.21g Water chestnuts
Fats 0.1g 0.32g Zucchini
Carbs 23.94g 3.11g Water chestnuts
Calories 97kcal 17kcal Water chestnuts
Fructose 1.38g Zucchini
Sugar 4.8g 2.5g Zucchini
Fiber 3g 1g Water chestnuts
Calcium 11mg 16mg Zucchini
Iron 0.06mg 0.37mg Zucchini
Magnesium 22mg 18mg Water chestnuts
Phosphorus 63mg 38mg Water chestnuts
Potassium 584mg 261mg Water chestnuts
Sodium 14mg 8mg Zucchini
Zinc 0.5mg 0.32mg Water chestnuts
Copper 0.326mg 0.053mg Water chestnuts
Manganese 0.331mg 0.177mg Water chestnuts
Selenium 0.7µg 0.2µg Water chestnuts
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 1.2mg 0.12mg Water chestnuts
Vitamin C 4mg 17.9mg Zucchini
Vitamin B1 0.14mg 0.045mg Water chestnuts
Vitamin B2 0.2mg 0.094mg Water chestnuts
Vitamin B3 1mg 0.451mg Water chestnuts
Vitamin B5 0.479mg 0.204mg Water chestnuts
Vitamin B6 0.328mg 0.163mg Water chestnuts
Folate 16µg 24µg Zucchini
Vitamin K 0.3µg 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.026g 0.084g Water chestnuts
Monounsaturated Fat 0.002g 0.011g Zucchini
Polyunsaturated fat 0.043g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
27%
Water chestnuts
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 15)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.4)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.