Ginger vs. Water chestnuts — In-Depth Nutrition Comparison
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The main differences between ginger and water chestnuts
- Ginger is richer in iron, yet water chestnuts are richer in vitamin B6, vitamin B2, copper, vitamin B1, vitamin E, and vitamin B5.
- Daily need coverage for vitamin B6 for water chestnuts is 13% higher.
- Ginger contains 10 times more iron than water chestnuts. Ginger contains 0.6mg of iron, while water chestnuts contain 0.06mg.
Food types used in this article are Ginger root, raw and Waterchestnuts, chinese, (matai), raw.
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.
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +45.5% |
| Contains more IronIron | +900% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more CopperCopper | +44.2% |
| Contains more ZincZinc | +47.1% |
| Contains more PhosphorusPhosphorus | +85.3% |
| Contains more ManganeseManganese | +44.5% |
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.
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin EVitamin E | +361.5% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +488.2% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +136% |
| Contains more Vitamin B6Vitamin B6 | +105% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +45.5% |
| Contains more CholineCholine | +25.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.82 g
Fats:
0.75 g
Carbs:
17.77 g
Water:
78.89 g
Other:
0.77 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +30% |
| Contains more FatsFats | +650% |
| Contains more CarbsCarbs | +34.7% |
| Contains more OtherOther | +42.9% |
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.203 g
Monounsaturated fat:
Mono. Fat
0.154 g
Polyunsaturated fat:
Poly. Fat
0.154 g
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 | +7600% |
| Contains more Poly. FatPolyunsaturated fat | +258.1% |
| Contains less Sat. FatSaturated fat | -87.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B2 | 0.034mg | 0.2mg | 13% |
| Vitamin B6 | 0.16mg | 0.328mg | 13% |
| Copper | 0.226mg | 0.326mg | 11% |
| Vitamin B1 | 0.025mg | 0.14mg | 10% |
| Iron | 0.6mg | 0.06mg | 7% |
| Vitamin B5 | 0.203mg | 0.479mg | 6% |
| Vitamin E | 0.26mg | 1.2mg | 6% |
| Magnesium | 43mg | 22mg | 5% |
| Potassium | 415mg | 584mg | 5% |
| Fiber | 2g | 3g | 4% |
| Phosphorus | 34mg | 63mg | 4% |
| Manganese | 0.229mg | 0.331mg | 4% |
| Carbs | 17.77g | 23.94g | 2% |
| Vitamin B3 | 0.75mg | 1mg | 2% |
| Folate | 11µg | 16µg | 1% |
| Choline | 28.8mg | 36.2mg | 1% |
| Saturated fat | 0.203g | 0.026g | 1% |
| Polyunsaturated fat | 0.154g | 0.043g | 1% |
| Calories | 80kcal | 97kcal | 1% |
| Protein | 1.82g | 1.4g | 1% |
| Calcium | 16mg | 11mg | 1% |
| Vitamin C | 5mg | 4mg | 1% |
| Fats | 0.75g | 0.1g | 1% |
| Zinc | 0.34mg | 0.5mg | 1% |
| Net carbs | 15.77g | 20.94g | N/A |
| Sugar | 1.7g | 4.8g | N/A |
| Sodium | 13mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Monounsaturated fat | 0.154g | 0.002g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.036mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.074mg | 0% | |
| Lysine | 0.057mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.045mg | 0% | |
| Valine | 0.073mg | 0% | |
| Histidine | 0.03mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
21%
Minerals Daily Need Coverage Score
23%
27%
Comparison summary
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.177g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.5)
Which food is richer in minerals?
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Ginger is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Ginger contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)