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  6. Napa cabbage vs. Water chestnuts

Napa cabbage vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Napa cabbage and Water chestnuts different?

  • Napa cabbage is richer in Iron, and Folate, while Water chestnuts are higher in Copper, Vitamin B6, Potassium, Vitamin B2, Vitamin B1, Vitamin B5, Phosphorus, and Manganese.
  • Water chestnuts covers your daily need of Copper 26% more than Napa cabbage.
  • Napa cabbage contains 12 times more Iron than Water chestnuts. Napa cabbage contains 0.74mg of Iron, while Water chestnuts contain 0.06mg.

Cabbage, napa, cooked and Waterchestnuts, chinese, (matai), raw types were used in this article.

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
3
:
7
Water chestnuts
Water chestnuts
Contains more Calcium +163.6%
Contains more Iron +1133.3%
Contains less Sodium -21.4%
Contains more Magnesium +175%
Contains more Phosphorus +231.6%
Contains more Potassium +571.3%
Contains more Zinc +257.1%
Contains more Copper +239.6%
Contains more Manganese +63.1%
Contains more Selenium +75%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
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 +163.6%
Contains more Iron +1133.3%
Contains less Sodium -21.4%
Contains more Magnesium +175%
Contains more Phosphorus +231.6%
Contains more Potassium +571.3%
Contains more Zinc +257.1%
Contains more Copper +239.6%
Contains more Manganese +63.1%
Contains more Selenium +75%

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.
Napa cabbage
Napa cabbage
2
:
8
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Folate +168.8%
Contains more Vitamin C +25%
Contains more Vitamin B1 +2700%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B5 +1268.6%
Contains more Vitamin B6 +786.5%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 Folate +168.8%
Contains more Vitamin C +25%
Contains more Vitamin B1 +2700%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B5 +1268.6%
Contains more Vitamin B6 +786.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
2
:
3
Water chestnuts
Water chestnuts
Contains more Fats +70%
Contains more Water +31.1%
Contains more Protein +27.3%
Contains more Carbs +973.5%
Contains more Other +547.1%
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 Fats +70%
Contains more Water +31.1%
Contains more Protein +27.3%
Contains more Carbs +973.5%
Contains more Other +547.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Water chestnuts Opinion
Net carbs 2.23g 20.94g Water chestnuts
Protein 1.1g 1.4g Water chestnuts
Fats 0.17g 0.1g Napa cabbage
Carbs 2.23g 23.94g Water chestnuts
Calories 12kcal 97kcal Water chestnuts
Sugar 4.8g Napa cabbage
Fiber 3g Water chestnuts
Calcium 29mg 11mg Napa cabbage
Iron 0.74mg 0.06mg Napa cabbage
Magnesium 8mg 22mg Water chestnuts
Phosphorus 19mg 63mg Water chestnuts
Potassium 87mg 584mg Water chestnuts
Sodium 11mg 14mg Napa cabbage
Zinc 0.14mg 0.5mg Water chestnuts
Copper 0.096mg 0.326mg Water chestnuts
Manganese 0.203mg 0.331mg Water chestnuts
Selenium 0.4µg 0.7µg Water chestnuts
Vitamin A 263IU 0IU Napa cabbage
Vitamin A RAE 13µg 0µg Napa cabbage
Vitamin E 1.2mg Water chestnuts
Vitamin C 3.2mg 4mg Water chestnuts
Vitamin B1 0.005mg 0.14mg Water chestnuts
Vitamin B2 0.025mg 0.2mg Water chestnuts
Vitamin B3 0.466mg 1mg Water chestnuts
Vitamin B5 0.035mg 0.479mg Water chestnuts
Vitamin B6 0.037mg 0.328mg Water chestnuts
Folate 43µg 16µg Napa cabbage
Vitamin K 0.3µg Water chestnuts
Saturated Fat 0.026g Napa cabbage
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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
7%
Napa cabbage
21%
Water chestnuts
Minerals Daily Need Coverage Score
12%
Napa cabbage
27%
Water chestnuts

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.