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  6. Spinach vs. Water chestnuts

Spinach vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Water chestnuts?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, and Calcium, while Water chestnuts are higher in Copper, Vitamin B5, and Vitamin B6.
  • Spinach's daily need coverage for Vitamin K is 411% higher.

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

Infographic

Spinach 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.
Spinach
Spinach
6
:
4
Water chestnuts
Water chestnuts
Contains more Calcium +1136.4%
Contains more Iron +5850%
Contains more Magnesium +295.5%
Contains more Zinc +52%
Contains more Manganese +182.5%
Contains more Selenium +114.3%
Contains more Phosphorus +12.5%
Contains more Potassium +25.3%
Contains less Sodium -80%
Contains more Copper +87.4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
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 +1136.4%
Contains more Iron +5850%
Contains more Magnesium +295.5%
Contains more Zinc +52%
Contains more Manganese +182.5%
Contains more Selenium +114.3%
Contains more Phosphorus +12.5%
Contains more Potassium +25.3%
Contains less Sodium -80%
Contains more Copper +87.4%

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.
Spinach
Spinach
6
:
4
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +73.3%
Contains more Vitamin C +145%
Contains more Vitamin B2 +18%
Contains more Folate +812.5%
Contains more Vitamin K +164433.3%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +35.5%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 E +73.3%
Contains more Vitamin C +145%
Contains more Vitamin B2 +18%
Contains more Folate +812.5%
Contains more Vitamin K +164433.3%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +35.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +112.1%
Contains more Fats +160%
Contains more Water +24.2%
Contains more Other +64.5%
Contains more Carbs +538.4%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +112.1%
Contains more Fats +160%
Contains more Water +24.2%
Contains more Other +64.5%
Contains more Carbs +538.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +153.5%
Contains less Saturated Fat -39.5%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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 +200%
Contains more Polyunsaturated fat +153.5%
Contains less Saturated Fat -39.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Water chestnuts Opinion
Net carbs 1.35g 20.94g Water chestnuts
Protein 2.97g 1.4g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 23.94g Water chestnuts
Calories 23kcal 97kcal Water chestnuts
Sugar 0.43g 4.8g Spinach
Fiber 2.4g 3g Water chestnuts
Calcium 136mg 11mg Spinach
Iron 3.57mg 0.06mg Spinach
Magnesium 87mg 22mg Spinach
Phosphorus 56mg 63mg Water chestnuts
Potassium 466mg 584mg Water chestnuts
Sodium 70mg 14mg Water chestnuts
Zinc 0.76mg 0.5mg Spinach
Copper 0.174mg 0.326mg Water chestnuts
Manganese 0.935mg 0.331mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 1.2mg Spinach
Vitamin C 9.8mg 4mg Spinach
Vitamin B1 0.095mg 0.14mg Water chestnuts
Vitamin B2 0.236mg 0.2mg Spinach
Vitamin B3 0.49mg 1mg Water chestnuts
Vitamin B5 0.145mg 0.479mg Water chestnuts
Vitamin B6 0.242mg 0.328mg Water chestnuts
Folate 146µg 16µg Spinach
Vitamin K 493.6µg 0.3µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.026g Water chestnuts
Monounsaturated Fat 0.006g 0.002g Spinach
Polyunsaturated fat 0.109g 0.043g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Water chestnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
21%
Water chestnuts
Minerals Daily Need Coverage Score
52%
Spinach
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.37g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.