Arrowroot vs. Water chestnuts — In-Depth Nutrition Comparison
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A recap on differences between arrowroot and water chestnuts
- Arrowroot is higher in folate and iron, yet water chestnuts are higher in copper, vitamin B2, manganese, and fiber.
- Arrowroot covers your daily folate needs 81% more than water chestnuts.
- Arrowroot contains 37 times more iron than water chestnuts. While arrowroot contains 2.22mg of iron, water chestnuts contain only 0.06mg.
Food varieties used in this article are Arrowroot, raw and Waterchestnuts, chinese, (matai), raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more IronIron | +3600% |
| Contains more ZincZinc | +26% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +28.6% |
| Contains more CopperCopper | +169.4% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +90.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +69.3% |
| Contains more FolateFolate | +2012.5% |
| Contains more Vitamin CVitamin C | +110.5% |
| Contains more Vitamin B2Vitamin B2 | +239% |
| Contains more Vitamin B5Vitamin B5 | +64% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.24 g
Fats:
0.2 g
Carbs:
13.39 g
Water:
80.75 g
Other:
1.42 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +202.9% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +29.1% |
| Contains more CarbsCarbs | +78.8% |
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +114% |
| Contains less Sat. FatSaturated fat | -33.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 338µg | 16µg | 81% |
| Iron | 2.22mg | 0.06mg | 27% |
| Copper | 0.121mg | 0.326mg | 23% |
| Vitamin B2 | 0.059mg | 0.2mg | 11% |
| Vitamin E | 1.2mg | 8% | |
| Manganese | 0.174mg | 0.331mg | 7% |
| Fiber | 1.3g | 3g | 7% |
| Choline | 36.2mg | 7% | |
| Protein | 4.24g | 1.4g | 6% |
| Phosphorus | 98mg | 63mg | 5% |
| Vitamin B6 | 0.266mg | 0.328mg | 5% |
| Potassium | 454mg | 584mg | 4% |
| Vitamin B3 | 1.693mg | 1mg | 4% |
| Vitamin B5 | 0.292mg | 0.479mg | 4% |
| Carbs | 13.39g | 23.94g | 4% |
| Vitamin C | 1.9mg | 4mg | 2% |
| Calories | 65kcal | 97kcal | 2% |
| Sodium | 26mg | 14mg | 1% |
| Zinc | 0.63mg | 0.5mg | 1% |
| Calcium | 6mg | 11mg | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 12.09g | 20.94g | N/A |
| Sugar | 4.8g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.143mg | 0.14mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.039g | 0.026g | 0% |
| Monounsaturated fat | 0.004g | 0.002g | 0% |
| Polyunsaturated fat | 0.092g | 0.043g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
21%
Minerals Daily Need Coverage Score
27%
27%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot is lower in Sugar (difference - 4.8g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.