Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spirulina
  5. Compare
  6. Spirulina vs. Water chestnuts

Spirulina vs. Water chestnuts — In-Depth Nutrition Comparison

Compare

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 from 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
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.
Spirulina
Spirulina
3
:
6
Water chestnuts
Water chestnuts
Contains more Iron +4550%
Contains more Copper +83.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +472.7%
Contains more Potassium +359.8%
Contains less Sodium -85.7%
Contains more Zinc +150%
Contains more Manganese +78%
Equal in Calcium - 11
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 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 Iron +4550%
Contains more Copper +83.1%
Contains more Magnesium +15.8%
Contains more Phosphorus +472.7%
Contains more Potassium +359.8%
Contains less Sodium -85.7%
Contains more Zinc +150%
Contains more Manganese +78%
Equal in Calcium - 11
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.
Spirulina
Spirulina
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +733.3%
Contains more Vitamin E +144.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +864.7%
Contains more Folate +77.8%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 B1 +58.6%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +733.3%
Contains more Vitamin E +144.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +864.7%
Contains more Folate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +322.9%
Contains more Fats +290%
Contains more Water +23.4%
Contains more Carbs +889.3%
Contains more Other +83.3%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +322.9%
Contains more Fats +290%
Contains more Water +23.4%
Contains more Carbs +889.3%
Contains more Other +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +146.5%
Contains less Saturated Fat -80.7%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 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 +1600%
Contains more Polyunsaturated fat +146.5%
Contains less Saturated Fat -80.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina 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 Spirulina Water chestnuts Opinion
Net carbs 2.02g 20.94g Water chestnuts
Protein 5.92g 1.4g Spirulina
Fats 0.39g 0.1g Spirulina
Carbs 2.42g 23.94g Water chestnuts
Calories 26kcal 97kcal Water chestnuts
Sugar 0.3g 4.8g Spirulina
Fiber 0.4g 3g Water chestnuts
Calcium 12mg 11mg Spirulina
Iron 2.79mg 0.06mg Spirulina
Magnesium 19mg 22mg Water chestnuts
Phosphorus 11mg 63mg Water chestnuts
Potassium 127mg 584mg Water chestnuts
Sodium 98mg 14mg Water chestnuts
Zinc 0.2mg 0.5mg Water chestnuts
Copper 0.597mg 0.326mg Spirulina
Manganese 0.186mg 0.331mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 56IU 0IU Spirulina
Vitamin A RAE 3µg 0µg Spirulina
Vitamin E 0.49mg 1.2mg Water chestnuts
Vitamin C 0.9mg 4mg Water chestnuts
Vitamin B1 0.222mg 0.14mg Spirulina
Vitamin B2 0.342mg 0.2mg Spirulina
Vitamin B3 1.196mg 1mg Spirulina
Vitamin B5 0.325mg 0.479mg Water chestnuts
Vitamin B6 0.034mg 0.328mg Water chestnuts
Folate 9µg 16µg Water chestnuts
Vitamin K 2.5µg 0.3µg Spirulina
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.026g Water chestnuts
Monounsaturated Fat 0.034g 0.002g Spirulina
Polyunsaturated fat 0.106g 0.043g Spirulina

Which food is preferable for your diet?

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

People also compare

Spirulina
Spirulina vs
Spirulina
Spirulina vs
Spirulina
Spirulina vs
Water chestnuts
Water chestnuts vs Jícama raw
Jícama raw
Water chestnuts
Water chestnuts vs Chestnut
Chestnut
Water chestnuts
Water chestnuts vs Cashew
Cashew

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
18%
Spirulina
21%
Water chestnuts
Minerals Daily Need Coverage Score
38%
Spirulina
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 84mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.109g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 4.5g)
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. 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.