Potato vs. Water chestnuts — In-Depth Nutrition Comparison
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Important differences between potatoes and water chestnuts
- Potatoes have more iron and vitamin C; however, water chestnuts have more copper, vitamin B2, vitamin E, and vitamin B1.
- Water chestnuts' daily need coverage for copper is 23% more.
- Potatoes have 18 times more iron than water chestnuts. Potatoes have 1.08mg of iron, while water chestnuts have 0.06mg.
The food varieties used in the comparison are Potatoes, baked, flesh and skin, without salt 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 | +27.3% |
| Contains more CalciumCalcium | +36.4% |
| Contains more IronIron | +1700% |
| Contains less SodiumSodium | -28.6% |
| Contains more CopperCopper | +176.3% |
| Contains more ZincZinc | +38.9% |
| Contains more ManganeseManganese | +51.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +140% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +41% |
| Contains more Vitamin KVitamin K | +566.7% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B1Vitamin B1 | +118.8% |
| Contains more Vitamin B2Vitamin B2 | +316.7% |
| Contains more Vitamin B5Vitamin B5 | +27.4% |
| Contains more CholineCholine | +144.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +78.6% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +20.9% |
| Contains more CarbsCarbs | +13.2% |
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 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 | +50% |
| Contains more Poly. FatPolyunsaturated fat | +32.6% |
| Contains less Sat. FatSaturated fat | -23.5% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.118mg | 0.326mg | 23% |
| Iron | 1.08mg | 0.06mg | 13% |
| Vitamin B2 | 0.048mg | 0.2mg | 12% |
| Vitamin E | 0.04mg | 1.2mg | 8% |
| Starch | 17.27g | 7% | |
| Vitamin B1 | 0.064mg | 0.14mg | 6% |
| Vitamin C | 9.6mg | 4mg | 6% |
| Manganese | 0.219mg | 0.331mg | 5% |
| Choline | 14.8mg | 36.2mg | 4% |
| Vitamin B3 | 1.41mg | 1mg | 3% |
| Fiber | 2.2g | 3g | 3% |
| Folate | 28µg | 16µg | 3% |
| Vitamin B5 | 0.376mg | 0.479mg | 2% |
| Protein | 2.5g | 1.4g | 2% |
| Vitamin B6 | 0.311mg | 0.328mg | 1% |
| Potassium | 535mg | 584mg | 1% |
| Zinc | 0.36mg | 0.5mg | 1% |
| Vitamin K | 2µg | 0.3µg | 1% |
| Phosphorus | 70mg | 63mg | 1% |
| Magnesium | 28mg | 22mg | 1% |
| Carbs | 21.15g | 23.94g | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Calories | 93kcal | 97kcal | 0% |
| Fats | 0.13g | 0.1g | 0% |
| Net carbs | 18.95g | 20.94g | N/A |
| Calcium | 15mg | 11mg | 0% |
| Sugar | 1.18g | 4.8g | N/A |
| Sodium | 10mg | 14mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.034g | 0.026g | 0% |
| Monounsaturated fat | 0.003g | 0.002g | 0% |
| Polyunsaturated fat | 0.057g | 0.043g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 0% | |
| Fructose | 0.34g | 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
17%
21%
Minerals Daily Need Coverage Score
22%
27%
Comparison summary
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 86)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.