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  6. Salsify vs. Water chestnuts

Salsify vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the main differences between Salsify and Water chestnuts?

  • Salsify is richer in Iron, while Water chestnuts are higher in Copper, Potassium, Vitamin B6, Vitamin B1, Vitamin E , and Manganese.
  • Water chestnuts' daily need coverage for Copper is 28% higher.
  • Water chestnuts have 9 times less Iron than Salsify. Salsify has 0.55mg of Iron, while Water chestnuts have 0.06mg.

We used Salsify, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw types in this comparison.

Infographic

Salsify 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.
Salsify
Salsify
2
:
8
Water chestnuts
Water chestnuts
Contains more Calcium +327.3%
Contains more Iron +816.7%
Contains more Magnesium +22.2%
Contains more Phosphorus +12.5%
Contains more Potassium +106.4%
Contains less Sodium -12.5%
Contains more Zinc +66.7%
Contains more Copper +365.7%
Contains more Manganese +57.6%
Contains more Selenium +16.7%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
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 +327.3%
Contains more Iron +816.7%
Contains more Magnesium +22.2%
Contains more Phosphorus +12.5%
Contains more Potassium +106.4%
Contains less Sodium -12.5%
Contains more Zinc +66.7%
Contains more Copper +365.7%
Contains more Manganese +57.6%
Contains more Selenium +16.7%

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.
Salsify
Salsify
1
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin C +15%
Contains more Vitamin E +531.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +155.1%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +50.5%
Equal in Folate - 16
Equal in Vitamin K - 0.3
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
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 C +15%
Contains more Vitamin E +531.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +155.1%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +50.5%
Equal in Folate - 16
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +95%
Contains more Fats +70%
Contains more Water +10.3%
Contains more Carbs +55.9%
Contains more Other +48.6%
Equal in Water - 73.46
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +95%
Contains more Fats +70%
Contains more Water +10.3%
Contains more Carbs +55.9%
Contains more Other +48.6%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +72.1%
Contains less Saturated Fat -36.6%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 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 +50%
Contains more Polyunsaturated fat +72.1%
Contains less Saturated Fat -36.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Water chestnuts Opinion
Net carbs 12.26g 20.94g Water chestnuts
Protein 2.73g 1.4g Salsify
Fats 0.17g 0.1g Salsify
Carbs 15.36g 23.94g Water chestnuts
Calories 68kcal 97kcal Water chestnuts
Sugar 2.9g 4.8g Salsify
Fiber 3.1g 3g Salsify
Calcium 47mg 11mg Salsify
Iron 0.55mg 0.06mg Salsify
Magnesium 18mg 22mg Water chestnuts
Phosphorus 56mg 63mg Water chestnuts
Potassium 283mg 584mg Water chestnuts
Sodium 16mg 14mg Water chestnuts
Zinc 0.3mg 0.5mg Water chestnuts
Copper 0.07mg 0.326mg Water chestnuts
Manganese 0.21mg 0.331mg Water chestnuts
Selenium 0.6µg 0.7µg Water chestnuts
Vitamin E 0.19mg 1.2mg Water chestnuts
Vitamin C 4.6mg 4mg Salsify
Vitamin B1 0.056mg 0.14mg Water chestnuts
Vitamin B2 0.173mg 0.2mg Water chestnuts
Vitamin B3 0.392mg 1mg Water chestnuts
Vitamin B5 0.276mg 0.479mg Water chestnuts
Vitamin B6 0.218mg 0.328mg Water chestnuts
Folate 15µg 16µg Water chestnuts
Vitamin K 0.3µg 0.3µg
Saturated Fat 0.041g 0.026g Water chestnuts
Monounsaturated Fat 0.003g 0.002g Salsify
Polyunsaturated fat 0.074g 0.043g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify 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
13%
Salsify
21%
Water chestnuts
Minerals Daily Need Coverage Score
16%
Salsify
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.9g)
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 ()
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.