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  6. Water chestnuts vs. Amaranth leaves

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

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Differences between Water chestnuts and Amaranth leaves

  • Water chestnuts have more Copper, Vitamin B6, and Vitamin B1, while Amaranth leaves have more Vitamin K, Vitamin C, Iron, Manganese, Calcium, Folate, and Vitamin A RAE.
  • Amaranth leaves' daily need coverage for Vitamin K is 950% higher.
  • Amaranth leaves contain 5 times less Vitamin B1 than Water chestnuts. Water chestnuts contain 0.14mg of Vitamin B1, while Amaranth leaves contain 0.027mg.

The food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Amaranth leaves, raw.

Infographic

Water chestnuts vs Amaranth leaves 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.
Water chestnuts
Water chestnuts
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Phosphorus +26%
Contains less Sodium -30%
Contains more Copper +101.2%
Contains more Calcium +1854.5%
Contains more Iron +3766.7%
Contains more Magnesium +150%
Contains more Zinc +80%
Contains more Manganese +167.4%
Contains more Selenium +28.6%
Equal in Potassium - 611
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Phosphorus +26%
Contains less Sodium -30%
Contains more Copper +101.2%
Contains more Calcium +1854.5%
Contains more Iron +3766.7%
Contains more Magnesium +150%
Contains more Zinc +80%
Contains more Manganese +167.4%
Contains more Selenium +28.6%
Equal in Potassium - 611

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.
Water chestnuts
Water chestnuts
6
:
4
Amaranth leaves
Amaranth leaves
Contains more Vitamin B1 +418.5%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +648.4%
Contains more Vitamin B6 +70.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +982.5%
Contains more Folate +431.3%
Contains more Vitamin K +379900%
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%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B1 +418.5%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +648.4%
Contains more Vitamin B6 +70.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +982.5%
Contains more Folate +431.3%
Contains more Vitamin K +379900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Amaranth leaves
Amaranth leaves
Contains more Carbs +495.5%
Contains more Protein +75.7%
Contains more Fats +230%
Contains more Water +24.8%
Contains more Other +36.4%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Carbs +495.5%
Contains more Protein +75.7%
Contains more Fats +230%
Contains more Water +24.8%
Contains more Other +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +3700%
Contains more Polyunsaturated fat +241.9%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +3700%
Contains more Polyunsaturated fat +241.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Amaranth leaves Opinion
Net carbs 20.94g 4.02g Water chestnuts
Protein 1.4g 2.46g Amaranth leaves
Fats 0.1g 0.33g Amaranth leaves
Carbs 23.94g 4.02g Water chestnuts
Calories 97kcal 23kcal Water chestnuts
Sugar 4.8g Amaranth leaves
Fiber 3g Water chestnuts
Calcium 11mg 215mg Amaranth leaves
Iron 0.06mg 2.32mg Amaranth leaves
Magnesium 22mg 55mg Amaranth leaves
Phosphorus 63mg 50mg Water chestnuts
Potassium 584mg 611mg Amaranth leaves
Sodium 14mg 20mg Water chestnuts
Zinc 0.5mg 0.9mg Amaranth leaves
Copper 0.326mg 0.162mg Water chestnuts
Manganese 0.331mg 0.885mg Amaranth leaves
Selenium 0.7µg 0.9µg Amaranth leaves
Vitamin A 0IU 2917IU Amaranth leaves
Vitamin A RAE 0µg 146µg Amaranth leaves
Vitamin E 1.2mg Water chestnuts
Vitamin C 4mg 43.3mg Amaranth leaves
Vitamin B1 0.14mg 0.027mg Water chestnuts
Vitamin B2 0.2mg 0.158mg Water chestnuts
Vitamin B3 1mg 0.658mg Water chestnuts
Vitamin B5 0.479mg 0.064mg Water chestnuts
Vitamin B6 0.328mg 0.192mg Water chestnuts
Folate 16µg 85µg Amaranth leaves
Vitamin K 0.3µg 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.026g 0.091g Water chestnuts
Monounsaturated Fat 0.002g 0.076g Amaranth leaves
Polyunsaturated fat 0.043g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Amaranth leaves
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
21%
Water chestnuts
278%
Amaranth leaves
Minerals Daily Need Coverage Score
27%
Water chestnuts
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.065g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 4.8g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.