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  6. Grape leaves vs. Water chestnuts

Grape leaves vs. Water chestnuts — In-Depth Nutrition Comparison

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Important differences between Grape leaves and Water chestnuts

  • Water chestnuts have less Vitamin A RAE, Manganese, Vitamin K, Calcium, Iron, Fiber, Magnesium, Folate, Vitamin B2, and Copper.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% more.
  • Grape leaves have 362 times more Vitamin K than Water chestnuts. Grape leaves have 108.6µg of Vitamin K, while Water chestnuts have 0.3µg.

The food varieties used in the comparison are Grape leaves, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
9
:
1
Water chestnuts
Water chestnuts
Contains more Calcium +3200%
Contains more Iron +4283.3%
Contains more Magnesium +331.8%
Contains more Phosphorus +44.4%
Contains less Sodium -35.7%
Contains more Zinc +34%
Contains more Copper +27.3%
Contains more Manganese +762.5%
Contains more Selenium +28.6%
Contains more Potassium +114.7%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
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 +3200%
Contains more Iron +4283.3%
Contains more Magnesium +331.8%
Contains more Phosphorus +44.4%
Contains less Sodium -35.7%
Contains more Zinc +34%
Contains more Copper +27.3%
Contains more Manganese +762.5%
Contains more Selenium +28.6%
Contains more Potassium +114.7%

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.
Grape leaves
Grape leaves
8
:
2
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +22%
Contains more Folate +418.8%
Contains more Vitamin K +36100%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +107.4%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 E +66.7%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +77%
Contains more Vitamin B3 +136.2%
Contains more Vitamin B6 +22%
Contains more Folate +418.8%
Contains more Vitamin K +36100%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +107.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +300%
Contains more Fats +2020%
Contains more Other +50%
Contains more Carbs +38.3%
Equal in Water - 73.46
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +300%
Contains more Fats +2020%
Contains more Other +50%
Contains more Carbs +38.3%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +2376.7%
Contains less Saturated Fat -92.3%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 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 +3950%
Contains more Polyunsaturated fat +2376.7%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Water chestnuts Opinion
Net carbs 6.31g 20.94g Water chestnuts
Protein 5.6g 1.4g Grape leaves
Fats 2.12g 0.1g Grape leaves
Carbs 17.31g 23.94g Water chestnuts
Calories 93kcal 97kcal Water chestnuts
Sugar 6.3g 4.8g Water chestnuts
Fiber 11g 3g Grape leaves
Calcium 363mg 11mg Grape leaves
Iron 2.63mg 0.06mg Grape leaves
Magnesium 95mg 22mg Grape leaves
Phosphorus 91mg 63mg Grape leaves
Potassium 272mg 584mg Water chestnuts
Sodium 9mg 14mg Grape leaves
Zinc 0.67mg 0.5mg Grape leaves
Copper 0.415mg 0.326mg Grape leaves
Manganese 2.855mg 0.331mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 1.2mg Grape leaves
Vitamin C 11.1mg 4mg Grape leaves
Vitamin B1 0.04mg 0.14mg Water chestnuts
Vitamin B2 0.354mg 0.2mg Grape leaves
Vitamin B3 2.362mg 1mg Grape leaves
Vitamin B5 0.231mg 0.479mg Water chestnuts
Vitamin B6 0.4mg 0.328mg Grape leaves
Folate 83µg 16µg Grape leaves
Vitamin K 108.6µg 0.3µg Grape leaves
Saturated Fat 0.336g 0.026g Water chestnuts
Monounsaturated Fat 0.081g 0.002g Grape leaves
Polyunsaturated fat 1.065g 0.043g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
21%
Water chestnuts
Minerals Daily Need Coverage Score
87%
Grape leaves
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.31g)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.