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

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What are the differences between chinese broccoli and water chestnuts?

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and iron; however, water chestnuts are richer in copper, vitamin B6, potassium, and vitamin B5.
  • Chinese broccoli's daily need coverage for vitamin K is 70% more.

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

Infographic

Chinese broccoli vs Water chestnuts infographic
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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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +809.1%
Contains more IronIron +833.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +123.8%
Contains more CopperCopper +434.4%
Contains more ZincZinc +28.2%
Contains more PhosphorusPhosphorus +53.7%
Contains more ManganeseManganese +25.4%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +605%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +518.8%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +201.3%
Contains more Vitamin B6Vitamin B6 +368.6%
Contains more CholineCholine +43.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Water chestnuts DV% diff.
Vitamin K 84.8µg 0.3µg 70%
Copper 0.061mg 0.326mg 29%
Vitamin C 28.2mg 4mg 27%
Folate 99µg 16µg 21%
Vitamin B6 0.07mg 0.328mg 20%
Potassium 261mg 584mg 10%
Calcium 100mg 11mg 9%
Vitamin A 82µg 0µg 9%
Carbs 3.81g 23.94g 7%
Iron 0.56mg 0.06mg 6%
Vitamin B5 0.159mg 0.479mg 6%
Vitamin E 0.48mg 1.2mg 5%
Vitamin B2 0.146mg 0.2mg 4%
Calories 22kcal 97kcal 4%
Vitamin B1 0.095mg 0.14mg 4%
Vitamin B3 0.437mg 1mg 4%
Phosphorus 41mg 63mg 3%
Manganese 0.264mg 0.331mg 3%
Choline 25.3mg 36.2mg 2%
Polyunsaturated fat 0.33g 0.043g 2%
Fiber 2.5g 3g 2%
Selenium 1.3µg 0.7µg 1%
Protein 1.14g 1.4g 1%
Zinc 0.39mg 0.5mg 1%
Magnesium 18mg 22mg 1%
Fats 0.72g 0.1g 1%
Net carbs 1.31g 20.94g N/A
Sugar 0.84g 4.8g N/A
Sodium 7mg 14mg 0%
Saturated fat 0.11g 0.026g 0%
Monounsaturated fat 0.05g 0.002g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +620%
Contains more WaterWater +27.3%
Contains more ProteinProtein +22.8%
Contains more CarbsCarbs +528.3%
Contains more OtherOther +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +2400%
Contains more Poly. FatPolyunsaturated fat +667.4%
Contains less Sat. FatSaturated fat -76.4%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.