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  6. Sweet onion vs. Water chestnuts

Sweet onion vs. Water chestnuts — In-Depth Nutrition Comparison

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Important differences between Sweet onion and Water chestnuts

  • Sweet onion has less Copper, Vitamin B6, Vitamin B2, Potassium, Manganese, Fiber, Vitamin B1, Vitamin E, Vitamin B5, and Choline.
  • Water chestnuts' daily need coverage for Copper is 30% more.

The food varieties used in the comparison are Onions, sweet, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Sweet onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
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 CalciumCalcium +81.8%
Contains more IronIron +333.3%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +144.4%
Contains more PotassiumPotassium +390.8%
Contains more CopperCopper +482.1%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +335.5%
Contains more SeleniumSelenium +40%

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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 CVitamin C +20%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +43.8%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +241.5%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +651.9%
Contains more Vitamin B5Vitamin B5 +388.8%
Contains more Vitamin B6Vitamin B6 +152.3%
Contains more CholineCholine +558.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 WaterWater +24.2%
Contains more ProteinProtein +75%
Contains more FatsFats +25%
Contains more CarbsCarbs +217.1%
Contains more OtherOther +233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Water chestnuts Opinion
Calories 32kcal 97kcal Water chestnuts
Protein 0.8g 1.4g Water chestnuts
Fats 0.08g 0.1g Water chestnuts
Vitamin C 4.8mg 4mg Sweet onion
Net carbs 6.65g 20.94g Water chestnuts
Carbs 7.55g 23.94g Water chestnuts
Magnesium 9mg 22mg Water chestnuts
Calcium 20mg 11mg Sweet onion
Potassium 119mg 584mg Water chestnuts
Iron 0.26mg 0.06mg Sweet onion
Sugar 5.02g 4.8g Water chestnuts
Fiber 0.9g 3g Water chestnuts
Copper 0.056mg 0.326mg Water chestnuts
Zinc 0.13mg 0.5mg Water chestnuts
Phosphorus 27mg 63mg Water chestnuts
Sodium 8mg 14mg Sweet onion
Vitamin A 1IU 0IU Sweet onion
Vitamin E 0.02mg 1.2mg Water chestnuts
Manganese 0.076mg 0.331mg Water chestnuts
Selenium 0.5µg 0.7µg Water chestnuts
Vitamin B1 0.041mg 0.14mg Water chestnuts
Vitamin B2 0.02mg 0.2mg Water chestnuts
Vitamin B3 0.133mg 1mg Water chestnuts
Vitamin B5 0.098mg 0.479mg Water chestnuts
Vitamin B6 0.13mg 0.328mg Water chestnuts
Vitamin K 0.3µg 0.3µg
Folate 23µg 16µg Sweet onion
Choline 5.5mg 36.2mg Water chestnuts
Saturated Fat 0.026g Sweet onion
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Water chestnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Sweet onion
21%
Water chestnuts
Minerals Daily Need Coverage Score
8%
Sweet onion
27%
Water chestnuts

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 0.22g)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.026g)
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.