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  6. Spirulina vs. Water chestnuts

Spirulina vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between spirulina and water chestnuts

  • Spirulina is richer in iron, copper, vitamin B2, and vitamin B1, yet water chestnuts are richer in vitamin B6, potassium, fiber, phosphorus, manganese, and choline.
  • Daily need coverage for iron for spirulina is 34% higher.
  • Spirulina contains 2 times more copper than water chestnuts. Spirulina contains 0.597mg of copper, while water chestnuts contain 0.326mg.

Food types used in this article are Seaweed, spirulina, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Spirulina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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 IronIron +4550%
Contains more CopperCopper +83.1%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +359.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +472.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +78%
~equal in Calcium ~11mg
~equal in Selenium ~0.7µg

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.
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +58.6%
Contains more Vitamin B2Vitamin B2 +71%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin EVitamin E +144.9%
Contains more Vitamin B5Vitamin B5 +47.4%
Contains more Vitamin B6Vitamin B6 +864.7%
Contains more FolateFolate +77.8%
Contains more CholineCholine +456.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Water chestnuts DV% diff.
Iron 2.79mg 0.06mg 34%
Copper 0.597mg 0.326mg 30%
Vitamin B6 0.034mg 0.328mg 23%
Potassium 127mg 584mg 13%
Vitamin B2 0.342mg 0.2mg 11%
Fiber 0.4g 3g 10%
Protein 5.92g 1.4g 9%
Vitamin B1 0.222mg 0.14mg 7%
Phosphorus 11mg 63mg 7%
Carbs 2.42g 23.94g 7%
Manganese 0.186mg 0.331mg 6%
Choline 6.5mg 36.2mg 5%
Vitamin E 0.49mg 1.2mg 5%
Sodium 98mg 14mg 4%
Calories 26kcal 97kcal 4%
Zinc 0.2mg 0.5mg 3%
Vitamin C 0.9mg 4mg 3%
Vitamin B5 0.325mg 0.479mg 3%
Folate 9µg 16µg 2%
Vitamin K 2.5µg 0.3µg 2%
Vitamin B3 1.196mg 1mg 1%
Magnesium 19mg 22mg 1%
Fats 0.39g 0.1g 0%
Net carbs 2.02g 20.94g N/A
Calcium 12mg 11mg 0%
Sugar 0.3g 4.8g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.135g 0.026g 0%
Monounsaturated fat 0.034g 0.002g 0%
Polyunsaturated fat 0.106g 0.043g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +322.9%
Contains more FatsFats +290%
Contains more WaterWater +23.4%
Contains more CarbsCarbs +889.3%
Contains more OtherOther +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 +1600%
Contains more Poly. FatPolyunsaturated fat +146.5%
Contains less Sat. FatSaturated fat -80.7%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.