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  6. Broccoli vs. Water chestnuts

Broccoli vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Broccoli and Water chestnuts different?

  • Broccoli is richer in Vitamin C, Vitamin K, Folate, and Iron, while Water chestnuts are higher in Copper, Vitamin B6, Potassium, Vitamin B2, Vitamin B1, and Manganese.
  • Broccoli covers your daily need of Vitamin C 95% more than Water chestnuts.
  • Broccoli contains 339 times more Vitamin K than Water chestnuts. Broccoli contains 101.6µg of Vitamin K, while Water chestnuts contain 0.3µg.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
4
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +327.3%
Contains more Iron +1116.7%
Contains more Selenium +257.1%
Contains more Potassium +84.8%
Contains less Sodium -57.6%
Contains more Zinc +22%
Contains more Copper +565.3%
Contains more Manganese +57.6%
Equal in Magnesium - 22
Equal in Phosphorus - 63
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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 +327.3%
Contains more Iron +1116.7%
Contains more Selenium +257.1%
Contains more Potassium +84.8%
Contains less Sodium -57.6%
Contains more Zinc +22%
Contains more Copper +565.3%
Contains more Manganese +57.6%
Equal in Magnesium - 22
Equal in Phosphorus - 63

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.
Broccoli
Broccoli
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +2130%
Contains more Vitamin B5 +19.6%
Contains more Folate +293.8%
Contains more Vitamin K +33766.7%
Contains more Vitamin E +53.8%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +87.4%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +2130%
Contains more Vitamin B5 +19.6%
Contains more Folate +293.8%
Contains more Vitamin K +33766.7%
Contains more Vitamin E +53.8%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +87.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +101.4%
Contains more Fats +270%
Contains more Water +21.6%
Contains more Carbs +260.5%
Contains more Other +26.4%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +101.4%
Contains more Fats +270%
Contains more Water +21.6%
Contains more Carbs +260.5%
Contains more Other +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +450%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +13.2%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 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 +450%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +13.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli 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 Broccoli Water chestnuts Opinion
Net carbs 4.04g 20.94g Water chestnuts
Protein 2.82g 1.4g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 23.94g Water chestnuts
Calories 34kcal 97kcal Water chestnuts
Fructose 0.68g Broccoli
Sugar 1.7g 4.8g Broccoli
Fiber 2.6g 3g Water chestnuts
Calcium 47mg 11mg Broccoli
Iron 0.73mg 0.06mg Broccoli
Magnesium 21mg 22mg Water chestnuts
Phosphorus 66mg 63mg Broccoli
Potassium 316mg 584mg Water chestnuts
Sodium 33mg 14mg Water chestnuts
Zinc 0.41mg 0.5mg Water chestnuts
Copper 0.049mg 0.326mg Water chestnuts
Manganese 0.21mg 0.331mg Water chestnuts
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 1.2mg Water chestnuts
Vitamin C 89.2mg 4mg Broccoli
Vitamin B1 0.071mg 0.14mg Water chestnuts
Vitamin B2 0.117mg 0.2mg Water chestnuts
Vitamin B3 0.639mg 1mg Water chestnuts
Vitamin B5 0.573mg 0.479mg Broccoli
Vitamin B6 0.175mg 0.328mg Water chestnuts
Folate 63µg 16µg Broccoli
Vitamin K 101.6µg 0.3µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.026g Water chestnuts
Monounsaturated Fat 0.011g 0.002g Broccoli
Polyunsaturated fat 0.038g 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
21%
Water chestnuts
Minerals Daily Need Coverage Score
19%
Broccoli
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.013g)
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?
Broccoli
Broccoli is lower in Sugar (difference - 3.1g)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.