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  6. Taro leaves vs. Water chestnuts

Taro leaves vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Taro leaves and Water chestnuts different?

  • Taro leaves are richer in Vitamin K, Vitamin C, Folate, Iron, Vitamin A RAE, Vitamin B2, Manganese, and Calcium, while Water chestnuts are higher in Vitamin B6, and Vitamin B5.
  • Taro leaves covers your daily need of Vitamin K 90% more than Water chestnuts.

Taro leaves, raw and Waterchestnuts, chinese, (matai), raw types were used in this article.

Infographic

Taro 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.
Taro leaves
Taro leaves
7
:
3
Water chestnuts
Water chestnuts
Contains more Calcium +872.7%
Contains more Iron +3650%
Contains more Magnesium +104.5%
Contains more Potassium +11%
Contains less Sodium -78.6%
Contains more Manganese +115.7%
Contains more Selenium +28.6%
Contains more Zinc +22%
Contains more Copper +20.7%
Equal in Phosphorus - 63
Equal in Potassium - 584
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 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 +872.7%
Contains more Iron +3650%
Contains more Magnesium +104.5%
Contains more Potassium +11%
Contains less Sodium -78.6%
Contains more Manganese +115.7%
Contains more Selenium +28.6%
Contains more Zinc +22%
Contains more Copper +20.7%
Equal in Phosphorus - 63
Equal in Potassium - 584

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.
Taro leaves
Taro leaves
8
:
2
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +68.3%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +51.3%
Contains more Folate +687.5%
Contains more Vitamin K +36100%
Contains more Vitamin B5 +470.2%
Contains more Vitamin B6 +124.7%
Taro leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
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 E +68.3%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +51.3%
Contains more Folate +687.5%
Contains more Vitamin K +36100%
Contains more Vitamin B5 +470.2%
Contains more Vitamin B6 +124.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +255.7%
Contains more Fats +640%
Contains more Water +16.6%
Contains more Other +74.5%
Contains more Carbs +257.3%
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 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 +255.7%
Contains more Fats +640%
Contains more Water +16.6%
Contains more Other +74.5%
Contains more Carbs +257.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +2900%
Contains more Polyunsaturated fat +614%
Contains less Saturated Fat -82.8%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 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 +2900%
Contains more Polyunsaturated fat +614%
Contains less Saturated Fat -82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro leaves Water chestnuts Opinion
Net carbs 3g 20.94g Water chestnuts
Protein 4.98g 1.4g Taro leaves
Fats 0.74g 0.1g Taro leaves
Carbs 6.7g 23.94g Water chestnuts
Calories 42kcal 97kcal Water chestnuts
Sugar 3.01g 4.8g Taro leaves
Fiber 3.7g 3g Taro leaves
Calcium 107mg 11mg Taro leaves
Iron 2.25mg 0.06mg Taro leaves
Magnesium 45mg 22mg Taro leaves
Phosphorus 60mg 63mg Water chestnuts
Potassium 648mg 584mg Taro leaves
Sodium 3mg 14mg Taro leaves
Zinc 0.41mg 0.5mg Water chestnuts
Copper 0.27mg 0.326mg Water chestnuts
Manganese 0.714mg 0.331mg Taro leaves
Selenium 0.9µg 0.7µg Taro leaves
Vitamin A 4825IU 0IU Taro leaves
Vitamin A RAE 241µg 0µg Taro leaves
Vitamin E 2.02mg 1.2mg Taro leaves
Vitamin C 52mg 4mg Taro leaves
Vitamin B1 0.209mg 0.14mg Taro leaves
Vitamin B2 0.456mg 0.2mg Taro leaves
Vitamin B3 1.513mg 1mg Taro leaves
Vitamin B5 0.084mg 0.479mg Water chestnuts
Vitamin B6 0.146mg 0.328mg Water chestnuts
Folate 126µg 16µg Taro leaves
Vitamin K 108.6µg 0.3µg Taro leaves
Tryptophan 0.048mg Taro leaves
Threonine 0.167mg Taro leaves
Isoleucine 0.26mg Taro leaves
Leucine 0.392mg Taro leaves
Lysine 0.246mg Taro leaves
Methionine 0.079mg Taro leaves
Phenylalanine 0.195mg Taro leaves
Valine 0.256mg Taro leaves
Histidine 0.114mg Taro leaves
Saturated Fat 0.151g 0.026g Water chestnuts
Monounsaturated Fat 0.06g 0.002g Taro leaves
Polyunsaturated fat 0.307g 0.043g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro 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
91%
Taro leaves
21%
Water chestnuts
Minerals Daily Need Coverage Score
43%
Taro leaves
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.125g)
Which food is lower in Sugar?
Taro leaves
Taro leaves is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
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.

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.