Squash vs. Water Chestnut
Nutrition comparison of Cooked Squash and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
squash
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in squash and water chestnut:
- Both squash and water chestnut are high in dietary fiber and potassium.
- Squash has 56% less carbohydrates than water chestnut.
- Squash has 59% less calories than water chestnut.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
- Water chestnut has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Squash (Squash, winter, butternut, cooked, baked, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 59% less calories than water chestnut - squash has 40 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, squash is lighter in carbs and similar to water chestnut for protein and fat. Squash has a macronutrient ratio of 8:90:2 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Squash | Water Chestnut | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 90% | 94% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 56% less carbohydrates than water chestnut - squash has 10.5g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both squash and water chestnut are high in dietary fiber. Squash has a little more dietary fiber (7%) than water chestnut by weight - squash has 3.2g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Squash and water chestnut contain similar amounts of sugar - squash has 2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Squash and water chestnut contain similar amounts of protein - squash has 0.9g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both squash and water chestnut are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 278% more Vitamin C than water chestnut - squash has 15.1mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - squash has 558ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Squash and water chestnut contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Squash and water chestnut contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin and Vitamin B6. Both squash and water chestnut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Squash | Water Chestnut | |
|---|---|---|
| Thiamin | 0.072 MG | 0.14 MG |
| Riboflavin | 0.017 MG | 0.2 MG |
| Niacin | 0.969 MG | 1 MG |
| Pantothenic acid | 0.359 MG | 0.479 MG |
| Vitamin B6 | 0.124 MG | 0.328 MG |
| Folate | 19 UG | 16 UG |
Minerals
calcium
Squash is a great source of calcium and it has 273% more calcium than water chestnut - squash has 41mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Squash has 900% more iron than water chestnut - squash has 0.6mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both squash and water chestnut are high in potassium. Water chestnut has 106% more potassium than squash - squash has 284mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Squash | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.01 G |
| Total | 0.024 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both squash and water chestnut contain small amounts of linoleic acid.
| Squash | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.014 G | 0.032 G |
| Total | 0.014 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Squash or Water Chestnut .
Note: The specific food items compared are: Squash (Squash, winter, butternut, cooked, baked, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked Squash 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 % |
|
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 squash or water chestnut contain more calories in 100 grams?Squash has 60% less calories than water chestnut - squash has 40 calories in 100g and water chestnut has 97 calories.
Does squash or water chestnut have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than water chestnut - squash has 10.5g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does squash or water chestnut contain more potassium?
Both squash and water chestnut are high in potassium. Water chestnut has 110% more potassium than squash - squash has 284mg of potassium in 100 grams and water chestnut has 584mg of potassium.