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Artichoke vs. Water chestnuts — In-Depth Nutrition Comparison

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A recap on differences between Artichoke and Water chestnuts

  • Artichoke is higher in Iron, Folate, Vitamin K, Fiber, Magnesium, and Vitamin C, yet Water chestnuts are higher in Vitamin B6, Copper, Vitamin B2, and Vitamin E .
  • Water chestnuts covers your daily Vitamin B6 needs 16% more than Artichoke.
  • Artichoke contains 49 times more Vitamin K than Water chestnuts. While Artichoke contains 14.8µg of Vitamin K, Water chestnuts contain only 0.3µg.

Food varieties used in this article are Artichokes, (globe or french), raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Artichoke vs Water chestnuts infographic
Infographic link

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 Calcium +300%
Contains more Iron +2033.3%
Contains more Magnesium +172.7%
Contains more Phosphorus +42.9%
Contains more Potassium +57.8%
Contains less Sodium -85.1%
Contains more Copper +41.1%
Contains more Manganese +29.3%
Contains more Selenium +250%
Equal in Zinc - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +300%
Contains more Iron +2033.3%
Contains more Magnesium +172.7%
Contains more Phosphorus +42.9%
Contains more Potassium +57.8%
Contains less Sodium -85.1%
Contains more Copper +41.1%
Contains more Manganese +29.3%
Contains more Selenium +250%
Equal in Zinc - 0.5

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 A +∞%
Contains more Vitamin C +192.5%
Contains more Folate +325%
Contains more Vitamin K +4833.3%
Contains more Vitamin E +531.6%
Contains more Vitamin B1 +94.4%
Contains more Vitamin B2 +203%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +182.8%
Equal in Vitamin B3 - 1
Equal in Choline - 36.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 19% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 20% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +192.5%
Contains more Folate +325%
Contains more Vitamin K +4833.3%
Contains more Vitamin E +531.6%
Contains more Vitamin B1 +94.4%
Contains more Vitamin B2 +203%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +182.8%
Equal in Vitamin B3 - 1
Equal in Choline - 36.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.6%
Contains more Fats +50%
Contains more Water +15.6%
Contains more Carbs +127.8%
Equal in Other - 1.1
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +133.6%
Contains more Fats +50%
Contains more Water +15.6%
Contains more Carbs +127.8%
Equal in Other - 1.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +48.8%
Contains less Saturated Fat -27.8%
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +48.8%
Contains less Saturated Fat -27.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Water chestnuts
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Water chestnuts Opinion
Net carbs 5.11g 20.94g Water chestnuts
Protein 3.27g 1.4g Artichoke
Fats 0.15g 0.1g Artichoke
Carbs 10.51g 23.94g Water chestnuts
Calories 47kcal 97kcal Water chestnuts
Sugar 0.99g 4.8g Artichoke
Fiber 5.4g 3g Artichoke
Calcium 44mg 11mg Artichoke
Iron 1.28mg 0.06mg Artichoke
Magnesium 60mg 22mg Artichoke
Phosphorus 90mg 63mg Artichoke
Potassium 370mg 584mg Water chestnuts
Sodium 94mg 14mg Water chestnuts
Zinc 0.49mg 0.5mg Water chestnuts
Copper 0.231mg 0.326mg Water chestnuts
Manganese 0.256mg 0.331mg Water chestnuts
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 13IU 0IU Artichoke
Vitamin A RAE 1µg 0µg Artichoke
Vitamin E 0.19mg 1.2mg Water chestnuts
Vitamin C 11.7mg 4mg Artichoke
Vitamin B1 0.072mg 0.14mg Water chestnuts
Vitamin B2 0.066mg 0.2mg Water chestnuts
Vitamin B3 1.046mg 1mg Artichoke
Vitamin B5 0.338mg 0.479mg Water chestnuts
Vitamin B6 0.116mg 0.328mg Water chestnuts
Folate 68µg 16µg Artichoke
Choline 34.4mg 36.2mg Water chestnuts
Vitamin K 14.8µg 0.3µg Artichoke
Saturated Fat 0.036g 0.026g Water chestnuts
Monounsaturated Fat 0.005g 0.002g Artichoke
Polyunsaturated fat 0.064g 0.043g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Artichoke
21%
Water chestnuts
Minerals Daily Need Coverage Score
31%
Artichoke
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 80mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 3.81g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.