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  6. Winter squash vs. Water chestnuts

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

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Important differences between Winter squash and Water chestnuts

  • Winter squash has more Vitamin A RAE, and Vitamin C, however, Water chestnuts has more Copper, Vitamin B6, Vitamin B1, Vitamin B2, Potassium, Vitamin E , Phosphorus, and Manganese.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Winter squash has 2 times more Vitamin C than Water chestnuts. Winter squash has 9.6mg of Vitamin C, while Water chestnuts have 4mg.

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

Infographic

Winter squash vs Water chestnuts 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.
Winter squash
Winter squash
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +100%
Contains more Iron +633.3%
Contains less Sodium -92.9%
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%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +100%
Contains more Iron +633.3%
Contains less Sodium -92.9%
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%

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.
Winter squash
Winter squash
4
:
6
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Folate +25%
Contains more Vitamin K +1366.7%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Folate +25%
Contains more Vitamin K +1366.7%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Water chestnuts
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 Winter squash Water chestnuts Opinion
Net carbs 6.05g 20.94g Water chestnuts
Protein 0.89g 1.4g Water chestnuts
Fats 0.35g 0.1g Winter squash
Carbs 8.85g 23.94g Water chestnuts
Calories 37kcal 97kcal Water chestnuts
Sugar 3.3g 4.8g Winter squash
Fiber 2.8g 3g Water chestnuts
Calcium 22mg 11mg Winter squash
Iron 0.44mg 0.06mg Winter squash
Magnesium 13mg 22mg Water chestnuts
Phosphorus 19mg 63mg Water chestnuts
Potassium 241mg 584mg Water chestnuts
Sodium 1mg 14mg Winter squash
Zinc 0.22mg 0.5mg Water chestnuts
Copper 0.082mg 0.326mg Water chestnuts
Manganese 0.187mg 0.331mg Water chestnuts
Selenium 0.4µg 0.7µg Water chestnuts
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 1.2mg Water chestnuts
Vitamin C 9.6mg 4mg Winter squash
Vitamin B1 0.016mg 0.14mg Water chestnuts
Vitamin B2 0.067mg 0.2mg Water chestnuts
Vitamin B3 0.495mg 1mg Water chestnuts
Vitamin B5 0.234mg 0.479mg Water chestnuts
Vitamin B6 0.161mg 0.328mg Water chestnuts
Folate 20µg 16µg Winter squash
Vitamin K 4.4µg 0.3µg 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 0.072g 0.026g Water chestnuts
Monounsaturated Fat 0.026g 0.002g Winter squash
Polyunsaturated fat 0.147g 0.043g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Water chestnuts
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
38%
Winter squash
21%
Water chestnuts
Minerals Daily Need Coverage Score
12%
Winter squash
27%
Water chestnuts

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.