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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 of 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.
Cauliflower
Cauliflower
2
:
8
Water chestnuts
Water chestnuts
Contains more Calcium +100%
Contains more Iron +600%
Contains more Magnesium +46.7%
Contains more Phosphorus +43.2%
Contains more Potassium +95.3%
Contains less Sodium -53.3%
Contains more Zinc +85.2%
Contains more Copper +735.9%
Contains more Manganese +113.5%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 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 +100%
Contains more Iron +600%
Contains more Magnesium +46.7%
Contains more Phosphorus +43.2%
Contains more Potassium +95.3%
Contains less Sodium -53.3%
Contains more Zinc +85.2%
Contains more Copper +735.9%
Contains more Manganese +113.5%
Contains more Selenium +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.
Cauliflower
Cauliflower
4
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin C +1105%
Contains more Vitamin B5 +39.2%
Contains more Folate +256.3%
Contains more Vitamin K +5066.7%
Contains more Vitamin E +1400%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B6 +78.3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +1105%
Contains more Vitamin B5 +39.2%
Contains more Folate +256.3%
Contains more Vitamin K +5066.7%
Contains more Vitamin E +1400%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B6 +78.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +37.1%
Contains more Fats +180%
Contains more Water +25.3%
Contains more Carbs +381.7%
Contains more Other +44.7%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +37.1%
Contains more Fats +180%
Contains more Water +25.3%
Contains more Carbs +381.7%
Contains more Other +44.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +1600%
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +38.7%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 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 +1600%
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +38.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
21%
Water chestnuts
Minerals Daily Need Coverage Score
13%
Cauliflower
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.4)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.89g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.