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
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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 CalciumCalcium | +327.3% |
| Contains more IronIron | +816.7% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more PotassiumPotassium | +106.4% |
| Contains more CopperCopper | +365.7% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +12.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +57.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +15% |
| Contains more Vitamin EVitamin E | +531.6% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +155.1% |
| Contains more Vitamin B5Vitamin B5 | +73.6% |
| Contains more Vitamin B6Vitamin B6 | +50.5% |
| Contains more CholineCholine | +39.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.07mg | 0.326mg | 28% |
| Potassium | 283mg | 584mg | 9% |
| Vitamin B6 | 0.218mg | 0.328mg | 8% |
| Vitamin B1 | 0.056mg | 0.14mg | 7% |
| Vitamin E | 0.19mg | 1.2mg | 7% |
| Iron | 0.55mg | 0.06mg | 6% |
| Manganese | 0.21mg | 0.331mg | 5% |
| Vitamin B5 | 0.276mg | 0.479mg | 4% |
| Vitamin B3 | 0.392mg | 1mg | 4% |
| Calcium | 47mg | 11mg | 4% |
| Protein | 2.73g | 1.4g | 3% |
| Carbs | 15.36g | 23.94g | 3% |
| Vitamin B2 | 0.173mg | 0.2mg | 2% |
| Choline | 25.9mg | 36.2mg | 2% |
| Zinc | 0.3mg | 0.5mg | 2% |
| Calories | 68kcal | 97kcal | 1% |
| Phosphorus | 56mg | 63mg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Vitamin C | 4.6mg | 4mg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 12.26g | 20.94g | N/A |
| Sugar | 2.9g | 4.8g | N/A |
| Fiber | 3.1g | 3g | 0% |
| Sodium | 16mg | 14mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Folate | 15µg | 16µg | 0% |
| Saturated fat | 0.041g | 0.026g | 0% |
| Monounsaturated fat | 0.003g | 0.002g | 0% |
| Polyunsaturated fat | 0.074g | 0.043g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +95% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +55.9% |
| Contains more OtherOther | +48.6% |
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | +72.1% |
| Contains less Sat. FatSaturated fat | -36.6% |
