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  6. Garden asparagus vs. Water chestnuts

Garden asparagus vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Garden asparagus and Water chestnuts different?

  • Garden asparagus is higher in Vitamin K, Iron, and Folate, however, Water chestnuts are richer in Vitamin B6, Copper, Potassium, and Manganese.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus contains 36 times more Iron than Water chestnuts. While Garden asparagus contains 2.14mg of Iron, Water chestnuts contain only 0.06mg.

Asparagus, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
5
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +118.2%
Contains more Iron +3466.7%
Contains less Sodium -85.7%
Contains more Selenium +228.6%
Contains more Magnesium +57.1%
Contains more Phosphorus +21.2%
Contains more Potassium +189.1%
Contains more Copper +72.5%
Contains more Manganese +109.5%
Equal in Zinc - 0.5
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 +118.2%
Contains more Iron +3466.7%
Contains less Sodium -85.7%
Contains more Selenium +228.6%
Contains more Magnesium +57.1%
Contains more Phosphorus +21.2%
Contains more Potassium +189.1%
Contains more Copper +72.5%
Contains more Manganese +109.5%
Equal in Zinc - 0.5

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.
Garden asparagus
Garden asparagus
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +40%
Contains more Folate +225%
Contains more Vitamin K +13766.7%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +260.4%
Equal in Vitamin E - 1.2
Equal in Vitamin B1 - 0.14
Equal in Vitamin B3 - 1
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +40%
Contains more Folate +225%
Contains more Vitamin K +13766.7%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +260.4%
Equal in Vitamin E - 1.2
Equal in Vitamin B1 - 0.14
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +57.1%
Contains more Fats +20%
Contains more Water +26.9%
Contains more Carbs +517%
Contains more Other +89.7%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +57.1%
Contains more Fats +20%
Contains more Water +26.9%
Contains more Carbs +517%
Contains more Other +89.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Water chestnuts
Water chestnuts
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Water chestnuts Opinion
Net carbs 1.78g 20.94g Water chestnuts
Protein 2.2g 1.4g Garden asparagus
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 23.94g Water chestnuts
Calories 20kcal 97kcal Water chestnuts
Fructose 1g Garden asparagus
Sugar 1.88g 4.8g Garden asparagus
Fiber 2.1g 3g Water chestnuts
Calcium 24mg 11mg Garden asparagus
Iron 2.14mg 0.06mg Garden asparagus
Magnesium 14mg 22mg Water chestnuts
Phosphorus 52mg 63mg Water chestnuts
Potassium 202mg 584mg Water chestnuts
Sodium 2mg 14mg Garden asparagus
Zinc 0.54mg 0.5mg Garden asparagus
Copper 0.189mg 0.326mg Water chestnuts
Manganese 0.158mg 0.331mg Water chestnuts
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 1.2mg Water chestnuts
Vitamin C 5.6mg 4mg Garden asparagus
Vitamin B1 0.143mg 0.14mg Garden asparagus
Vitamin B2 0.141mg 0.2mg Water chestnuts
Vitamin B3 0.978mg 1mg Water chestnuts
Vitamin B5 0.274mg 0.479mg Water chestnuts
Vitamin B6 0.091mg 0.328mg Water chestnuts
Folate 52µg 16µg Garden asparagus
Vitamin K 41.6µg 0.3µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.026g Water chestnuts
Monounsaturated Fat 0g 0.002g Water chestnuts
Polyunsaturated fat 0.05g 0.043g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
21%
Water chestnuts
Minerals Daily Need Coverage Score
25%
Garden asparagus
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.014g)
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 - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 12mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.