Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Water chestnuts

Zucchini vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

A recap on the differences between zucchini and water chestnuts

  • Zucchini is higher in vitamin C, yet water chestnuts are higher in copper, vitamin B6, potassium, vitamin B2, fiber, vitamin B1, vitamin E, manganese, and vitamin B5.
  • Water chestnuts cover your daily copper needs 30% more than zucchini.
  • Zucchini contains 4 times more vitamin C than water chestnuts. While zucchini contains 17.9mg of vitamin C, water chestnuts contain only 4mg.

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

Infographic

Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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%
Contains more CalciumCalcium +45.5%
Contains more IronIron +516.7%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +123.8%
Contains more CopperCopper +515.1%
Contains more ZincZinc +56.3%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +87%
Contains more SeleniumSelenium +250%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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%
Contains more Vitamin CVitamin C +347.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin B3Vitamin B3 +121.7%
Contains more Vitamin B5Vitamin B5 +134.8%
Contains more Vitamin B6Vitamin B6 +101.2%
Contains more CholineCholine +281.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Water chestnuts DV% diff.
Copper 0.053mg 0.326mg 30%
Vitamin C 17.9mg 4mg 15%
Vitamin B6 0.163mg 0.328mg 13%
Potassium 261mg 584mg 10%
Vitamin B2 0.094mg 0.2mg 8%
Vitamin B1 0.045mg 0.14mg 8%
Fiber 1g 3g 8%
Carbs 3.11g 23.94g 7%
Manganese 0.177mg 0.331mg 7%
Vitamin E 0.12mg 1.2mg 7%
Vitamin B5 0.204mg 0.479mg 6%
Choline 9.5mg 36.2mg 5%
Phosphorus 38mg 63mg 4%
Calories 17kcal 97kcal 4%
Iron 0.37mg 0.06mg 4%
Vitamin B3 0.451mg 1mg 3%
Vitamin K 4.3µg 0.3µg 3%
Zinc 0.32mg 0.5mg 2%
Fructose 1.38g 2%
Folate 24µg 16µg 2%
Vitamin A 10µg 0µg 1%
Selenium 0.2µg 0.7µg 1%
Calcium 16mg 11mg 1%
Magnesium 18mg 22mg 1%
Protein 1.21g 1.4g 0%
Fats 0.32g 0.1g 0%
Net carbs 2.11g 20.94g N/A
Sugar 2.5g 4.8g N/A
Sodium 8mg 14mg 0%
Saturated fat 0.084g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.091g 0.043g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +111.6%
Contains less Sat. FatSaturated fat -69%

People also compare

Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant
Water chestnuts
Water chestnuts vs Jícama raw
Jícama raw
Water chestnuts
Water chestnuts vs Chestnut
Chestnut
Water chestnuts
Water chestnuts vs Cashew
Cashew

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.