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  6. Garlic vs. Water chestnuts

Garlic vs. Water chestnuts — In-Depth Nutrition Comparison

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Summary of differences between Garlic and Water chestnuts

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Iron, Calcium, Phosphorus, and Zinc, however, Water chestnuts are higher in Vitamin E , and Vitamin B2.
  • Garlic covers your daily need of Vitamin B6 70% more than Water chestnuts.
  • Garlic has 28 times more Iron than Water chestnuts. While Garlic has 1.7mg of Iron, Water chestnuts have only 0.06mg.

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

Infographic

Garlic 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.
Garlic
Garlic
7
:
3
Water chestnuts
Water chestnuts
Contains more Calcium +1545.5%
Contains more Iron +2733.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +142.9%
Contains more Zinc +132%
Contains more Manganese +405.1%
Contains more Selenium +1928.6%
Contains more Potassium +45.6%
Contains less Sodium -17.6%
Equal in Copper - 0.326
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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 +1545.5%
Contains more Iron +2733.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +142.9%
Contains more Zinc +132%
Contains more Manganese +405.1%
Contains more Selenium +1928.6%
Contains more Potassium +45.6%
Contains less Sodium -17.6%
Equal in Copper - 0.326

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.
Garlic
Garlic
6
:
4
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +680%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +466.7%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +42.9%
Contains more Folate +433.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +680%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +466.7%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +42.9%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +354.3%
Contains more Fats +400%
Contains more Carbs +38.1%
Contains more Other +36.4%
Contains more Water +25.4%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +354.3%
Contains more Fats +400%
Contains more Carbs +38.1%
Contains more Other +36.4%
Contains more Water +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -70.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 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 +450%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -70.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Water chestnuts Opinion
Net carbs 30.96g 20.94g Garlic
Protein 6.36g 1.4g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 23.94g Garlic
Calories 149kcal 97kcal Garlic
Sugar 1g 4.8g Garlic
Fiber 2.1g 3g Water chestnuts
Calcium 181mg 11mg Garlic
Iron 1.7mg 0.06mg Garlic
Magnesium 25mg 22mg Garlic
Phosphorus 153mg 63mg Garlic
Potassium 401mg 584mg Water chestnuts
Sodium 17mg 14mg Water chestnuts
Zinc 1.16mg 0.5mg Garlic
Copper 0.299mg 0.326mg Water chestnuts
Manganese 1.672mg 0.331mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 1.2mg Water chestnuts
Vitamin C 31.2mg 4mg Garlic
Vitamin B1 0.2mg 0.14mg Garlic
Vitamin B2 0.11mg 0.2mg Water chestnuts
Vitamin B3 0.7mg 1mg Water chestnuts
Vitamin B5 0.596mg 0.479mg Garlic
Vitamin B6 1.235mg 0.328mg Garlic
Folate 3µg 16µg Water chestnuts
Vitamin K 1.7µg 0.3µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.026g Water chestnuts
Monounsaturated Fat 0.011g 0.002g Garlic
Polyunsaturated fat 0.249g 0.043g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
21%
Water chestnuts
Minerals Daily Need Coverage Score
67%
Garlic
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 30)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.8g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.