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Acorn squash, cooked Leader
Acorn squash, cooked6
VS
Water chestnuts, raw
Water chestnuts, raw2

Acorn squash, cooked leads 6–2 · 8 categories decided · 1 tie

Acorn squash, cooked: 100 g · Water chestnuts, raw: 100 g.

The verdict

Acorn squash, cooked comes out ahead, winning 6 of 8 nutrient match-ups.

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

Pick Water chestnuts, raw for more protein and more potassium.

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    97 kcal
  • Proteinmore is better
    1.12 g
    1.4 gWIN
  • Carbohydrate
    14.58 g
    23.94 g
  • Fibermore is better
    WIN4.4 g
    3 g
  • Total sugarsless is better
    —
    4.8 g
  • Total fat
    0.14 g
    0.1 g
  • Saturated fatless is better
    0.03 g
    0.03 g
  • Sodiumless is better
    WIN4 mg
    14 mg
  • Potassiummore is better
    437 mg
    584 mgWIN
  • Calciummore is better
    WIN44 mg
    11 mg
  • Ironmore is better
    WIN0.93 mg
    0.06 mg
  • Magnesiummore is better
    WIN43 mg
    22 mg
  • Vitamin Cmore is better
    WIN10.8 mg
    4 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.