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  6. Onion vs. Water chestnuts

Onion vs. Water chestnuts — In-Depth Nutrition Comparison

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Significant differences between onions and water chestnuts

  • The amount of copper, vitamin B6, vitamin B2, potassium, manganese, vitamin E, vitamin B1, vitamin B5, vitamin B3, and choline in water chestnuts is higher than in onions.
  • Water chestnuts cover your daily copper needs 32% more than onions.

Specific food types used in this comparison are Onions, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +109.1%
Contains more IronIron +250%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +735.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +117.2%
Contains more ManganeseManganese +156.6%
Contains more SeleniumSelenium +40%

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.
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 +85%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +18.8%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B2Vitamin B2 +640.7%
Contains more Vitamin B3Vitamin B3 +762.1%
Contains more Vitamin B5Vitamin B5 +289.4%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more CholineCholine +493.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Water chestnuts DV% diff.
Copper 0.039mg 0.326mg 32%
Vitamin B6 0.12mg 0.328mg 16%
Vitamin B2 0.027mg 0.2mg 13%
Potassium 146mg 584mg 13%
Manganese 0.129mg 0.331mg 9%
Vitamin B1 0.046mg 0.14mg 8%
Vitamin E 0.02mg 1.2mg 8%
Vitamin B5 0.123mg 0.479mg 7%
Vitamin B3 0.116mg 1mg 6%
Phosphorus 29mg 63mg 5%
Choline 6.1mg 36.2mg 5%
Carbs 9.34g 23.94g 5%
Fiber 1.7g 3g 5%
Vitamin C 7.4mg 4mg 4%
Calories 40kcal 97kcal 3%
Zinc 0.17mg 0.5mg 3%
Magnesium 10mg 22mg 3%
Fructose 1.29g 2%
Iron 0.21mg 0.06mg 2%
Folate 19µg 16µg 1%
Protein 1.1g 1.4g 1%
Calcium 23mg 11mg 1%
Fats 0.1g 0.1g 0%
Net carbs 7.64g 20.94g N/A
Sugar 4.24g 4.8g N/A
Sodium 4mg 14mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin K 0.4µg 0.3µg 0%
Saturated fat 0.042g 0.026g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.017g 0.043g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 WaterWater +21.3%
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +156.3%
Contains more OtherOther +214.3%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 +550%
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +152.9%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.