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  6. Cauliflower vs. Water chestnuts

Cauliflower vs. Water chestnuts — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and water chestnuts

  • Cauliflower has more vitamin C, vitamin K, and folate; however, water chestnuts are higher in copper, vitamin B6, vitamin B2, potassium, manganese, vitamin B1, and vitamin E.
  • Cauliflower covers your daily need for vitamin C, 49% more than water chestnuts.
  • Cauliflower has 52 times more vitamin K than water chestnuts. While cauliflower has 15.5µg of vitamin K, water chestnuts have only 0.3µg.

These are the specific foods used in this comparison Cauliflower, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +100%
Contains more IronIron +600%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +735.9%
Contains more ZincZinc +85.2%
Contains more PhosphorusPhosphorus +43.2%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +16.7%

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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +1105%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +256.3%
Contains more CholineCholine +22.4%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B6Vitamin B6 +78.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Water chestnuts DV% diff.
Vitamin C 48.2mg 4mg 49%
Copper 0.039mg 0.326mg 32%
Vitamin K 15.5µg 0.3µg 13%
Vitamin B6 0.184mg 0.328mg 11%
Vitamin B2 0.06mg 0.2mg 11%
Folate 57µg 16µg 10%
Potassium 299mg 584mg 8%
Vitamin B1 0.05mg 0.14mg 8%
Manganese 0.155mg 0.331mg 8%
Vitamin E 0.08mg 1.2mg 7%
Carbs 4.97g 23.94g 6%
Iron 0.42mg 0.06mg 5%
Calories 25kcal 97kcal 4%
Vitamin B5 0.667mg 0.479mg 4%
Fiber 2g 3g 4%
Vitamin B3 0.507mg 1mg 3%
Phosphorus 44mg 63mg 3%
Zinc 0.27mg 0.5mg 2%
Magnesium 15mg 22mg 2%
Sodium 30mg 14mg 1%
Fructose 0.97g 1%
Protein 1.92g 1.4g 1%
Calcium 22mg 11mg 1%
Choline 44.3mg 36.2mg 1%
Fats 0.28g 0.1g 0%
Net carbs 2.97g 20.94g N/A
Sugar 1.91g 4.8g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.026g 0%
Monounsaturated fat 0.034g 0.002g 0%
Polyunsaturated fat 0.031g 0.043g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 ProteinProtein +37.1%
Contains more FatsFats +180%
Contains more WaterWater +25.3%
Contains more CarbsCarbs +381.7%
Contains more OtherOther +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +1600%
Contains less Sat. FatSaturated fat -80%
Contains more Poly. FatPolyunsaturated fat +38.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.