Arrowroot vs. Water chestnuts — In-Depth Nutrition Comparison
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A recap on the 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% |
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% |
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% |
