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Water chestnuts vs. Artichoke — In-Depth Nutrition Comparison

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A recap on the differences between water chestnuts and artichoke

  • Water chestnuts are higher in vitamin B6, copper, vitamin B2, and vitamin E, yet artichoke is higher in iron, folate, vitamin K, fiber, magnesium, and vitamin C.
  • Water chestnuts cover your daily vitamin B6 needs 16% more than artichoke.
  • Water chestnuts contain 6 times more vitamin E than artichoke. While water chestnuts contain 1.2mg of vitamin E, artichoke contains only 0.19mg.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Artichokes, (globe or french), raw.

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Water chestnuts vs Artichoke infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more PotassiumPotassium +57.8%
Contains more CopperCopper +41.1%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +29.3%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +300%
Contains more IronIron +2033.3%
Contains more PhosphorusPhosphorus +42.9%
~equal in Zinc ~0.49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B2Vitamin B2 +203%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +182.8%
Contains more Vitamin CVitamin C +192.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +4833.3%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.046mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~34.4mg

All nutrients comparison - raw data values

Nutrient Water chestnuts Artichoke DV% diff.
Vitamin B6 0.328mg 0.116mg 16%
Iron 0.06mg 1.28mg 15%
Folate 16µg 68µg 13%
Vitamin K 0.3µg 14.8µg 12%
Copper 0.326mg 0.231mg 11%
Fiber 3g 5.4g 10%
Vitamin B2 0.2mg 0.066mg 10%
Vitamin C 4mg 11.7mg 9%
Magnesium 22mg 60mg 9%
Vitamin E 1.2mg 0.19mg 7%
Vitamin B1 0.14mg 0.072mg 6%
Potassium 584mg 370mg 6%
Phosphorus 63mg 90mg 4%
Carbs 23.94g 10.51g 4%
Protein 1.4g 3.27g 4%
Vitamin B5 0.479mg 0.338mg 3%
Calories 97kcal 47kcal 3%
Sodium 14mg 94mg 3%
Calcium 11mg 44mg 3%
Manganese 0.331mg 0.256mg 3%
Selenium 0.7µg 0.2µg 1%
Fats 0.1g 0.15g 0%
Net carbs 20.94g 5.11g N/A
Sugar 4.8g 0.99g N/A
Zinc 0.5mg 0.49mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 1mg 1.046mg 0%
Choline 36.2mg 34.4mg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.043g 0.064g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more CarbsCarbs +127.8%
Contains more ProteinProtein +133.6%
Contains more FatsFats +50%
Contains more WaterWater +15.6%
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +48.8%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.