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  6. Vegetable vs. Water chestnuts

Vegetable vs. Water chestnuts — In-Depth Nutrition Comparison

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Important differences between Vegetable and Water chestnuts

  • Vegetable has more Vitamin A RAE, Vitamin K, Iron, and Fiber, however, Water chestnuts has more Copper, Vitamin B6, Potassium, Vitamin B5, Vitamin B2, and Vitamin B1.
  • Water chestnuts' daily need coverage for Copper is 27% more.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +127.3%
Contains more Iron +1266.7%
Contains more Manganese +14.5%
Contains more Phosphorus +23.5%
Contains more Potassium +245.6%
Contains less Sodium -60%
Contains more Copper +292.8%
Contains more Selenium +133.3%
Equal in Magnesium - 22
Equal in Zinc - 0.5
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 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 +127.3%
Contains more Iron +1266.7%
Contains more Manganese +14.5%
Contains more Phosphorus +23.5%
Contains more Potassium +245.6%
Contains less Sodium -60%
Contains more Copper +292.8%
Contains more Selenium +133.3%
Equal in Magnesium - 22
Equal in Zinc - 0.5

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.
Vegetable
Vegetable
3
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Folate +18.8%
Contains more Vitamin K +7733.3%
Contains more Vitamin E +215.8%
Contains more Vitamin C +25%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +343.2%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 Folate +18.8%
Contains more Vitamin K +7733.3%
Contains more Vitamin E +215.8%
Contains more Vitamin C +25%
Contains more Vitamin B1 +97.2%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +343.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +104.3%
Contains more Fats +50%
Contains more Water +13.3%
Contains more Carbs +82.9%
Contains more Other +64.2%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +104.3%
Contains more Fats +50%
Contains more Water +13.3%
Contains more Carbs +82.9%
Contains more Other +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +67.4%
Contains less Saturated Fat -16.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 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 +400%
Contains more Polyunsaturated fat +67.4%
Contains less Saturated Fat -16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Water chestnuts Opinion
Net carbs 8.69g 20.94g Water chestnuts
Protein 2.86g 1.4g Vegetable
Fats 0.15g 0.1g Vegetable
Carbs 13.09g 23.94g Water chestnuts
Calories 65kcal 97kcal Water chestnuts
Sugar 3.12g 4.8g Vegetable
Fiber 4.4g 3g Vegetable
Calcium 25mg 11mg Vegetable
Iron 0.82mg 0.06mg Vegetable
Magnesium 22mg 22mg
Phosphorus 51mg 63mg Water chestnuts
Potassium 169mg 584mg Water chestnuts
Sodium 35mg 14mg Water chestnuts
Zinc 0.49mg 0.5mg Water chestnuts
Copper 0.083mg 0.326mg Water chestnuts
Manganese 0.379mg 0.331mg Vegetable
Selenium 0.3µg 0.7µg Water chestnuts
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 1.2mg Water chestnuts
Vitamin C 3.2mg 4mg Water chestnuts
Vitamin B1 0.071mg 0.14mg Water chestnuts
Vitamin B2 0.12mg 0.2mg Water chestnuts
Vitamin B3 0.851mg 1mg Water chestnuts
Vitamin B5 0.151mg 0.479mg Water chestnuts
Vitamin B6 0.074mg 0.328mg Water chestnuts
Folate 19µg 16µg Vegetable
Vitamin K 23.5µg 0.3µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.026g Water chestnuts
Monounsaturated Fat 0.01g 0.002g Vegetable
Polyunsaturated fat 0.072g 0.043g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
21%
Water chestnuts
Minerals Daily Need Coverage Score
19%
Vegetable
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 66)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.5)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.68g)
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.