Pumpkin Puree vs. Water Chestnut
Nutrition comparison of Pumpkin Puree and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and water chestnut:
- Both pumpkin puree and water chestnut are high in dietary fiber and potassium.
- Pumpkin puree has 65% less calories than water chestnut.
- Pumpkin puree has 66% less carbohydrates than water chestnut.
- Pumpkin puree is an excellent source of Vitamin A.
- Water chestnut has more thiamin, riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 65% less calories than water chestnut - pumpkin puree has 34 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, pumpkin puree is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Water Chestnut | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 82% | 94% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 66% less carbohydrates than water chestnut - pumpkin puree has 8.1g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both pumpkin puree and water chestnut are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Pumpkin puree and water chestnut contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Pumpkin puree and water chestnut contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both pumpkin puree and water chestnut are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and water chestnut contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - pumpkin puree has 778ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Pumpkin puree and water chestnut contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Pumpkin puree and water chestnut contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin and Vitamin B6. Both pumpkin puree and water chestnut contain significant amounts of pantothenic acid and folate.
| Pumpkin Puree | Water Chestnut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.14 MG |
| Riboflavin | 0.054 MG | 0.2 MG |
| Niacin | 0.367 MG | 1 MG |
| Pantothenic acid | 0.4 MG | 0.479 MG |
| Vitamin B6 | 0.056 MG | 0.328 MG |
| Folate | 12 UG | 16 UG |
Minerals
calcium
Pumpkin puree has 136% more calcium than water chestnut - pumpkin puree has 26mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Pumpkin puree has 22 times more iron than water chestnut - pumpkin puree has 1.4mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both pumpkin puree and water chestnut are high in potassium. Water chestnut has 183% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin puree and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Pumpkin Puree | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and water chestnut contain small amounts of linoleic acid.
| Pumpkin Puree | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.007 G | 0.032 G |
| Total | 0.007 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or water chestnut contain more calories in 100 grams?Pumpkin puree has 70% less calories than water chestnut - pumpkin puree has 34 calories in 100g and water chestnut has 97 calories.
Does pumpkin puree or water chestnut have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than water chestnut - pumpkin puree has 8.1g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does pumpkin puree or water chestnut contain more potassium?
Both pumpkin puree and water chestnut are high in potassium. Water chestnut has 180% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and water chestnut has 584mg of potassium.