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  6. Sweet potato leaves vs. Water chestnuts

Sweet potato leaves vs. Water chestnuts — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato leaves and Water chestnuts

  • Sweet potato leaves have more Vitamin K, Vitamin A RAE, Magnesium, Iron, Vitamin B2, Fiber, Vitamin C, and Calcium, however, Water chestnuts are higher in Vitamin B6, and Vitamin B5.
  • Sweet potato leaves covers your daily need of Vitamin K 252% more than Water chestnuts.

These are the specific foods used in this comparison Sweet potato leaves, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Water chestnuts
Water chestnuts
Contains more Calcium +609.1%
Contains more Iron +1516.7%
Contains more Magnesium +218.2%
Contains more Phosphorus +28.6%
Contains less Sodium -57.1%
Contains more Selenium +28.6%
Contains more Potassium +15%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
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 +609.1%
Contains more Iron +1516.7%
Contains more Magnesium +218.2%
Contains more Phosphorus +28.6%
Contains less Sodium -57.1%
Contains more Selenium +28.6%
Contains more Potassium +15%

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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +175%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B3 +13%
Contains more Vitamin K +100633.3%
Contains more Vitamin B5 +112.9%
Contains more Vitamin B6 +72.6%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 C +175%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B3 +13%
Contains more Vitamin K +100633.3%
Contains more Vitamin B5 +112.9%
Contains more Vitamin B6 +72.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +77.9%
Contains more Fats +410%
Contains more Water +18.2%
Contains more Other +24.5%
Contains more Carbs +171.4%
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +77.9%
Contains more Fats +410%
Contains more Water +18.2%
Contains more Other +24.5%
Contains more Carbs +171.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +430.2%
Contains less Saturated Fat -76.6%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 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 +900%
Contains more Polyunsaturated fat +430.2%
Contains less Saturated Fat -76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Water chestnuts
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato leaves Water chestnuts Opinion
Net carbs 3.52g 20.94g Water chestnuts
Protein 2.49g 1.4g Sweet potato leaves
Fats 0.51g 0.1g Sweet potato leaves
Carbs 8.82g 23.94g Water chestnuts
Calories 42kcal 97kcal Water chestnuts
Sugar 4.8g Sweet potato leaves
Fiber 5.3g 3g Sweet potato leaves
Calcium 78mg 11mg Sweet potato leaves
Iron 0.97mg 0.06mg Sweet potato leaves
Magnesium 70mg 22mg Sweet potato leaves
Phosphorus 81mg 63mg Sweet potato leaves
Potassium 508mg 584mg Water chestnuts
Sodium 6mg 14mg Sweet potato leaves
Zinc 0.5mg Water chestnuts
Copper 0.326mg Water chestnuts
Manganese 0.331mg Water chestnuts
Selenium 0.9µg 0.7µg Sweet potato leaves
Vitamin A 3778IU 0IU Sweet potato leaves
Vitamin A RAE 189µg 0µg Sweet potato leaves
Vitamin E 1.2mg Water chestnuts
Vitamin C 11mg 4mg Sweet potato leaves
Vitamin B1 0.156mg 0.14mg Sweet potato leaves
Vitamin B2 0.345mg 0.2mg Sweet potato leaves
Vitamin B3 1.13mg 1mg Sweet potato leaves
Vitamin B5 0.225mg 0.479mg Water chestnuts
Vitamin B6 0.19mg 0.328mg Water chestnuts
Folate 16µg Water chestnuts
Vitamin K 302.2µg 0.3µg Sweet potato leaves
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves
Saturated Fat 0.111g 0.026g Water chestnuts
Monounsaturated Fat 0.02g 0.002g Sweet potato leaves
Polyunsaturated fat 0.228g 0.043g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
21%
Water chestnuts
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 8mg)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.