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Acorn squash, cooked Leader
Acorn squash, cooked7
VS
Water chestnuts, canned
Water chestnuts, canned2

Acorn squash, cooked leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Acorn squash, cooked comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more protein, more fiber, less sodium, more potassium, more calcium, more magnesium and more vitamin C.

Pick Water chestnuts, canned for less saturated fat and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2 g
    1.76 g
  • Carbohydrate
    26.04 g
    24.6 g
  • Fibermore is better
    WIN7.86 g
    5 g
  • Total sugarsless is better
    —
    4.92 g
  • Total fat
    0.25 g
    0.12 g
  • Saturated fatless is better
    0.05 g
    0.03 gWIN
  • Sodiumless is better
    WIN7.14 mg
    16 mg
  • Potassiummore is better
    WIN780.36 mg
    236 mg
  • Calciummore is better
    WIN78.57 mg
    8 mg
  • Ironmore is better
    1.66 mg
    1.74 mgWIN
  • Magnesiummore is better
    WIN76.79 mg
    10 mg
  • Vitamin Cmore is better
    WIN19.29 mg
    2.6 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Water chestnuts, canned · Foodatron