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  6. Seaweed vs. Water chestnuts

Seaweed vs. Water chestnuts — In-Depth Nutrition Comparison

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Summary of differences between Seaweed and Water chestnuts

  • Seaweed has more Vitamin K, Folate, Iron, Magnesium, and Calcium, however, Water chestnuts are higher in Vitamin B6, Copper, Potassium, and Vitamin B1.
  • Seaweed covers your daily need of Vitamin K 55% more than Water chestnuts.
  • Seaweed has 48 times more Iron than Water chestnuts. While Seaweed has 2.85mg of Iron, Water chestnuts have only 0.06mg.
  • Water chestnuts have less Sodium.

These are the specific foods used in this comparison Seaweed, kelp, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Seaweed 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.
Seaweed
Seaweed
4
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +1427.3%
Contains more Iron +4650%
Contains more Magnesium +450%
Contains more Zinc +146%
Contains more Phosphorus +50%
Contains more Potassium +556.2%
Contains less Sodium -94%
Contains more Copper +150.8%
Contains more Manganese +65.5%
Equal in Selenium - 0.7
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 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 +1427.3%
Contains more Iron +4650%
Contains more Magnesium +450%
Contains more Zinc +146%
Contains more Phosphorus +50%
Contains more Potassium +556.2%
Contains less Sodium -94%
Contains more Copper +150.8%
Contains more Manganese +65.5%
Equal in Selenium - 0.7

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.
Seaweed
Seaweed
4
:
6
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34%
Contains more Folate +1025%
Contains more Vitamin K +21900%
Contains more Vitamin E +37.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +16300%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 A +∞%
Contains more Vitamin B5 +34%
Contains more Folate +1025%
Contains more Vitamin K +21900%
Contains more Vitamin E +37.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +16300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +20%
Contains more Fats +460%
Contains more Water +11.1%
Contains more Other +500.9%
Contains more Carbs +150.2%
Equal in Water - 73.46
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +20%
Contains more Fats +460%
Contains more Water +11.1%
Contains more Other +500.9%
Contains more Carbs +150.2%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +4800%
Contains less Saturated Fat -89.5%
Equal in Polyunsaturated fat - 0.043
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 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 +4800%
Contains less Saturated Fat -89.5%
Equal in Polyunsaturated fat - 0.043

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Water chestnuts Opinion
Net carbs 8.27g 20.94g Water chestnuts
Protein 1.68g 1.4g Seaweed
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 23.94g Water chestnuts
Calories 43kcal 97kcal Water chestnuts
Sugar 0.6g 4.8g Seaweed
Fiber 1.3g 3g Water chestnuts
Calcium 168mg 11mg Seaweed
Iron 2.85mg 0.06mg Seaweed
Magnesium 121mg 22mg Seaweed
Phosphorus 42mg 63mg Water chestnuts
Potassium 89mg 584mg Water chestnuts
Sodium 233mg 14mg Water chestnuts
Zinc 1.23mg 0.5mg Seaweed
Copper 0.13mg 0.326mg Water chestnuts
Manganese 0.2mg 0.331mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg 1.2mg Water chestnuts
Vitamin C 3mg 4mg Water chestnuts
Vitamin B1 0.05mg 0.14mg Water chestnuts
Vitamin B2 0.15mg 0.2mg Water chestnuts
Vitamin B3 0.47mg 1mg Water chestnuts
Vitamin B5 0.642mg 0.479mg Seaweed
Vitamin B6 0.002mg 0.328mg Water chestnuts
Folate 180µg 16µg Seaweed
Vitamin K 66µg 0.3µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.026g Water chestnuts
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.002g Seaweed
Polyunsaturated fat 0.047g 0.043g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
21%
Water chestnuts
Minerals Daily Need Coverage Score
41%
Seaweed
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.221g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 4.2g)
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 ($)
Which food is richer in minerals?
?
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.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.