Pumpkin Seeds vs. Water Chestnut
Nutrition comparison of Pumpkin Seeds 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 seeds
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and water chestnut:
- Both water chestnut and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Water chestnut has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and water chestnut has 78% less calories than pumpkin seed - water chestnut has 97 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Water Chestnut | |
|---|---|---|
| Protein | 16% | 5% |
| Carbohydrates | 46% | 94% |
| Fat | 38% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and water chestnut has 55% less carbohydrates than pumpkin seed - water chestnut has 23.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both water chestnut and pumpkin seeds are high in dietary fiber. Pumpkin seed has 513% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 12 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Water chestnut has signficantly less saturated fat than pumpkin seed - water chestnut has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 12 times more Vitamin C than pumpkin seed - water chestnut has 4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and water chestnut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut has more Vitamin E than pumpkin seed - water chestnut has 1.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Water chestnut and pumpkin seeds contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and water chestnut contain significant amounts of folate.
| Pumpkin Seeds | Water Chestnut | |
|---|---|---|
| Thiamin | 0.034 MG | 0.14 MG |
| Riboflavin | 0.052 MG | 0.2 MG |
| Niacin | 0.286 MG | 1 MG |
| Pantothenic acid | 0.056 MG | 0.479 MG |
| Vitamin B6 | 0.037 MG | 0.328 MG |
| Folate | 9 UG | 16 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 400% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 54 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both water chestnut and pumpkin seeds are high in potassium. Pumpkin seed has 57% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Pumpkin Seeds | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.01 G |
| Total | 0.077 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than water chestnut per 100 grams.
| Pumpkin Seeds | Water Chestnut | |
|---|---|---|
| linoleic acid | 8.759 G | 0.032 G |
| Total | 8.759 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Pumpkin Seeds 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 water chestnut or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and water chestnut has 80% less calories than pumpkin seed - water chestnut has 97 calories in 100g and pumpkin seed has 446 calories.
Does water chestnut or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and water chestnut has 60% fewer carbohydrates than pumpkin seed - water chestnut has 23.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does water chestnut or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 54 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does water chestnut or pumpkin seeds contain more potassium?
Both water chestnut and pumpkin seeds are high in potassium. Pumpkin seed has 60% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.