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  6. Ginger vs. Water chestnuts

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 from 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

Ginger 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.
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +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%
~equal in Sodium ~14mg
~equal in Selenium ~0.7µg

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.
Ginger
Ginger
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 +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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +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
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +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.
Ginger Water chestnuts
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Ginger Water chestnuts Opinion
Calories 80kcal 97kcal Water chestnuts
Protein 1.82g 1.4g Ginger
Fats 0.75g 0.1g Ginger
Vitamin C 5mg 4mg Ginger
Net carbs 15.77g 20.94g Water chestnuts
Carbs 17.77g 23.94g Water chestnuts
Magnesium 43mg 22mg Ginger
Calcium 16mg 11mg Ginger
Potassium 415mg 584mg Water chestnuts
Iron 0.6mg 0.06mg Ginger
Sugar 1.7g 4.8g Ginger
Fiber 2g 3g Water chestnuts
Copper 0.226mg 0.326mg Water chestnuts
Zinc 0.34mg 0.5mg Water chestnuts
Phosphorus 34mg 63mg Water chestnuts
Sodium 13mg 14mg Ginger
Vitamin E 0.26mg 1.2mg Water chestnuts
Manganese 0.229mg 0.331mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin B1 0.025mg 0.14mg Water chestnuts
Vitamin B2 0.034mg 0.2mg Water chestnuts
Vitamin B3 0.75mg 1mg Water chestnuts
Vitamin B5 0.203mg 0.479mg Water chestnuts
Vitamin B6 0.16mg 0.328mg Water chestnuts
Vitamin K 0.1µg 0.3µg Water chestnuts
Folate 11µg 16µg Water chestnuts
Choline 28.8mg 36.2mg Water chestnuts
Saturated Fat 0.203g 0.026g Water chestnuts
Monounsaturated Fat 0.154g 0.002g Ginger
Polyunsaturated fat 0.154g 0.043g Ginger
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Water chestnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Ginger
21%
Water chestnuts
Minerals Daily Need Coverage Score
23%
Ginger
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.5)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.