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  6. Chinese cabbage vs. Water chestnuts

Chinese cabbage vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and water chestnuts

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, calcium, and iron, yet water chestnuts are richer in copper, vitamin B6, vitamin B2, and potassium.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains 152 times more vitamin K than water chestnuts. Chinese cabbage contains 45.5µg of vitamin K, while water chestnuts contain 0.3µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +854.5%
Contains more IronIron +1233.3%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +131.7%
Contains more CopperCopper +1452.4%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +70.3%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +108.2%
Contains more SeleniumSelenium +40%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +312.5%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +444.3%
Contains more Vitamin B6Vitamin B6 +69.1%
Contains more CholineCholine +465.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Water chestnuts DV% diff.
Vitamin C 45mg 4mg 46%
Vitamin K 45.5µg 0.3µg 38%
Copper 0.021mg 0.326mg 34%
Vitamin A 223µg 0µg 25%
Folate 66µg 16µg 13%
Vitamin B6 0.194mg 0.328mg 10%
Vitamin B2 0.07mg 0.2mg 10%
Potassium 252mg 584mg 10%
Iron 0.8mg 0.06mg 9%
Calcium 105mg 11mg 9%
Fiber 1g 3g 8%
Vitamin B5 0.088mg 0.479mg 8%
Vitamin B1 0.04mg 0.14mg 8%
Vitamin E 0.09mg 1.2mg 7%
Carbs 2.18g 23.94g 7%
Manganese 0.159mg 0.331mg 7%
Choline 6.4mg 36.2mg 5%
Calories 13kcal 97kcal 4%
Phosphorus 37mg 63mg 4%
Vitamin B3 0.5mg 1mg 3%
Zinc 0.19mg 0.5mg 3%
Sodium 65mg 14mg 2%
Magnesium 19mg 22mg 1%
Protein 1.5g 1.4g 0%
Fats 0.2g 0.1g 0%
Net carbs 1.18g 20.94g N/A
Sugar 1.18g 4.8g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.015g 0.002g 0%
Polyunsaturated fat 0.096g 0.043g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 FatsFats +100%
Contains more WaterWater +29.8%
Contains more CarbsCarbs +998.2%
Contains more OtherOther +37.5%
~equal in Protein ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
37% 3% 61%
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 +650%
Contains more Poly. FatPolyunsaturated fat +123.3%
~equal in Saturated fat ~0.026g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.