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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 for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +1545.5%
Contains more IronIron +2733.3%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +405.1%
Contains more SeleniumSelenium +1928.6%
Contains more PotassiumPotassium +45.6%
Contains less SodiumSodium -17.6%
~equal in Copper ~0.326mg

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
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +680%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +276.5%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more FolateFolate +433.3%
Contains more CholineCholine +56%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Water chestnuts DV% diff.
Vitamin B6 1.235mg 0.328mg 70%
Manganese 1.672mg 0.331mg 58%
Vitamin C 31.2mg 4mg 30%
Selenium 14.2µg 0.7µg 25%
Iron 1.7mg 0.06mg 21%
Calcium 181mg 11mg 17%
Phosphorus 153mg 63mg 13%
Protein 6.36g 1.4g 10%
Vitamin E 0.08mg 1.2mg 7%
Vitamin B2 0.11mg 0.2mg 7%
Zinc 1.16mg 0.5mg 6%
Vitamin B1 0.2mg 0.14mg 5%
Potassium 401mg 584mg 5%
Fiber 2.1g 3g 4%
Folate 3µg 16µg 3%
Calories 149kcal 97kcal 3%
Carbs 33.06g 23.94g 3%
Copper 0.299mg 0.326mg 3%
Vitamin B3 0.7mg 1mg 2%
Vitamin B5 0.596mg 0.479mg 2%
Choline 23.2mg 36.2mg 2%
Polyunsaturated fat 0.249g 0.043g 1%
Magnesium 25mg 22mg 1%
Vitamin K 1.7µg 0.3µg 1%
Fats 0.5g 0.1g 1%
Net carbs 30.96g 20.94g N/A
Sugar 1g 4.8g N/A
Sodium 17mg 14mg 0%
Saturated fat 0.089g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 +450%
Contains more Poly. FatPolyunsaturated fat +479.1%
Contains less Sat. FatSaturated fat -70.8%

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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. 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.