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  6. Beetroot vs. Water chestnuts

Beetroot vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Beetroot and Water chestnuts different?

  • Beetroot is richer in Folate, and Iron, while Water chestnuts are higher in Copper, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin E , Potassium, Vitamin B5, and Choline.
  • Water chestnuts covers your daily need of Copper 28% more than Beetroot.
  • Beetroot contains 13 times more Iron than Water chestnuts. Beetroot contains 0.8mg of Iron, while Water chestnuts contain 0.06mg.

Beets, raw and Waterchestnuts, chinese, (matai), raw types were used in this article.

Infographic

Beetroot 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.
Beetroot
Beetroot
3
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +45.5%
Contains more Iron +1233.3%
Contains more Phosphorus +57.5%
Contains more Potassium +79.7%
Contains less Sodium -82.1%
Contains more Zinc +42.9%
Contains more Copper +334.7%
Equal in Magnesium - 22
Equal in Manganese - 0.331
Equal in Selenium - 0.7
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +45.5%
Contains more Iron +1233.3%
Contains more Phosphorus +57.5%
Contains more Potassium +79.7%
Contains less Sodium -82.1%
Contains more Zinc +42.9%
Contains more Copper +334.7%
Equal in Magnesium - 22
Equal in Manganese - 0.331
Equal in Selenium - 0.7

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.
Beetroot
Beetroot
3
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +22.5%
Contains more Folate +581.3%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +389.6%
Contains more Vitamin K +50%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +22.5%
Contains more Folate +581.3%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +351.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +389.6%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +15%
Contains more Fats +70%
Contains more Water +19.2%
Contains more Carbs +150.4%
Equal in Other - 1.1
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Water chestnuts
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 +15%
Contains more Fats +70%
Contains more Water +19.2%
Contains more Carbs +150.4%
Equal in Other - 1.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +39.5%
Equal in Saturated Fat - 0.026
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +39.5%
Equal in Saturated Fat - 0.026

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Water chestnuts Opinion
Net carbs 6.76g 20.94g Water chestnuts
Protein 1.61g 1.4g Beetroot
Fats 0.17g 0.1g Beetroot
Carbs 9.56g 23.94g Water chestnuts
Calories 43kcal 97kcal Water chestnuts
Sugar 6.76g 4.8g Water chestnuts
Fiber 2.8g 3g Water chestnuts
Calcium 16mg 11mg Beetroot
Iron 0.8mg 0.06mg Beetroot
Magnesium 23mg 22mg Beetroot
Phosphorus 40mg 63mg Water chestnuts
Potassium 325mg 584mg Water chestnuts
Sodium 78mg 14mg Water chestnuts
Zinc 0.35mg 0.5mg Water chestnuts
Copper 0.075mg 0.326mg Water chestnuts
Manganese 0.329mg 0.331mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 33IU 0IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 1.2mg Water chestnuts
Vitamin C 4.9mg 4mg Beetroot
Vitamin B1 0.031mg 0.14mg Water chestnuts
Vitamin B2 0.04mg 0.2mg Water chestnuts
Vitamin B3 0.334mg 1mg Water chestnuts
Vitamin B5 0.155mg 0.479mg Water chestnuts
Vitamin B6 0.067mg 0.328mg Water chestnuts
Folate 109µg 16µg Beetroot
Vitamin K 0.2µg 0.3µg Water chestnuts
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.026g Water chestnuts
Monounsaturated Fat 0.032g 0.002g Beetroot
Polyunsaturated fat 0.06g 0.043g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
21%
Water chestnuts
Minerals Daily Need Coverage Score
19%
Beetroot
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 64)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.5)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
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.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.