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  6. Sweet potato vs. Water chestnuts

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

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What are the main differences between Sweet potato and Water chestnuts?

  • Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Iron, and Manganese, while Water chestnuts are higher in Copper, and Vitamin B2.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% higher.
  • Water chestnuts have 12 times less Iron than Sweet potato. Sweet potato has 0.69mg of Iron, while Water chestnuts have 0.06mg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Waterchestnuts, chinese, (matai), raw types in this comparison.

Infographic

Sweet potato 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
Sweet potato
4
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +245.5%
Contains more Iron +1050%
Contains more Magnesium +22.7%
Contains more Manganese +50.2%
Contains more Phosphorus +16.7%
Contains more Potassium +22.9%
Contains less Sodium -61.1%
Contains more Zinc +56.3%
Contains more Copper +102.5%
Contains more Selenium +250%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
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 +245.5%
Contains more Iron +1050%
Contains more Magnesium +22.7%
Contains more Manganese +50.2%
Contains more Phosphorus +16.7%
Contains more Potassium +22.9%
Contains less Sodium -61.1%
Contains more Zinc +56.3%
Contains more Copper +102.5%
Contains more Selenium +250%

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
Sweet potato
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +84.6%
Contains more Vitamin K +666.7%
Contains more Vitamin E +69%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B6 +14.7%
Contains more Folate +166.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +390%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +84.6%
Contains more Vitamin K +666.7%
Contains more Vitamin E +69%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B6 +14.7%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +43.6%
Contains more Fats +50%
Contains more Other +22.7%
Contains more Carbs +15.6%
Equal in Water - 73.46
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +43.6%
Contains more Fats +50%
Contains more Other +22.7%
Contains more Carbs +15.6%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
1
Water chestnuts
Water chestnuts
Contains more Polyunsaturated fat +114%
Contains less Saturated Fat -50%
Equal in Monounsaturated Fat - 0.002
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Polyunsaturated fat +114%
Contains less Saturated Fat -50%
Equal in Monounsaturated Fat - 0.002

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 Water chestnuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Water chestnuts Opinion
Net carbs 17.41g 20.94g Water chestnuts
Protein 2.01g 1.4g Sweet potato
Fats 0.15g 0.1g Sweet potato
Carbs 20.71g 23.94g Water chestnuts
Calories 90kcal 97kcal Water chestnuts
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 4.8g Water chestnuts
Fiber 3.3g 3g Sweet potato
Calcium 38mg 11mg Sweet potato
Iron 0.69mg 0.06mg Sweet potato
Magnesium 27mg 22mg Sweet potato
Phosphorus 54mg 63mg Water chestnuts
Potassium 475mg 584mg Water chestnuts
Sodium 36mg 14mg Water chestnuts
Zinc 0.32mg 0.5mg Water chestnuts
Copper 0.161mg 0.326mg Water chestnuts
Manganese 0.497mg 0.331mg Sweet potato
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 1.2mg Water chestnuts
Vitamin C 19.6mg 4mg Sweet potato
Vitamin B1 0.107mg 0.14mg Water chestnuts
Vitamin B2 0.106mg 0.2mg Water chestnuts
Vitamin B3 1.487mg 1mg Sweet potato
Vitamin B5 0.884mg 0.479mg Sweet potato
Vitamin B6 0.286mg 0.328mg Water chestnuts
Folate 6µg 16µg Water chestnuts
Vitamin K 2.3µg 0.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.026g Water chestnuts
Monounsaturated Fat 0.002g 0.002g
Polyunsaturated fat 0.092g 0.043g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
21%
Water chestnuts
Minerals Daily Need Coverage Score
25%
Sweet potato
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 70)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.