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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

Potato vs Water chestnuts 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.
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +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%
~equal in Potassium ~584mg
~equal in Phosphorus ~63mg

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.
Potato
5
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.328mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Water chestnuts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +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
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 +50%
Contains more Poly. FatPolyunsaturated fat +32.6%
Contains less Sat. FatSaturated fat -23.5%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.