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  6. Water chestnuts vs. Chinese cabbage

Water chestnuts vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between water chestnuts and Chinese cabbage

  • Water chestnuts are richer in copper, vitamin B6, vitamin B2, and potassium, yet Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, calcium, and iron.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Water chestnuts contain 16 times more copper than Chinese cabbage. Water chestnuts contain 0.326mg of copper, while Chinese cabbage contains 0.021mg.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Cabbage, chinese (pak-choi), raw.

Infographic

Water chestnuts vs Chinese cabbage 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.
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +131.7%
Contains more CopperCopper +1452.4%
Contains more ZincZinc +163.2%
Contains more PhosphorusPhosphorus +70.3%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +108.2%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +854.5%
Contains more IronIron +1233.3%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +444.3%
Contains more Vitamin B6Vitamin B6 +69.1%
Contains more CholineCholine +465.6%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Chinese cabbage DV% diff.
Vitamin C 4mg 45mg 46%
Vitamin K 0.3µg 45.5µg 38%
Copper 0.326mg 0.021mg 34%
Vitamin A 0µg 223µg 25%
Folate 16µg 66µg 13%
Vitamin B6 0.328mg 0.194mg 10%
Vitamin B2 0.2mg 0.07mg 10%
Potassium 584mg 252mg 10%
Iron 0.06mg 0.8mg 9%
Calcium 11mg 105mg 9%
Fiber 3g 1g 8%
Vitamin B5 0.479mg 0.088mg 8%
Vitamin B1 0.14mg 0.04mg 8%
Vitamin E 1.2mg 0.09mg 7%
Carbs 23.94g 2.18g 7%
Manganese 0.331mg 0.159mg 7%
Choline 36.2mg 6.4mg 5%
Calories 97kcal 13kcal 4%
Phosphorus 63mg 37mg 4%
Vitamin B3 1mg 0.5mg 3%
Zinc 0.5mg 0.19mg 3%
Sodium 14mg 65mg 2%
Magnesium 22mg 19mg 1%
Protein 1.4g 1.5g 0%
Fats 0.1g 0.2g 0%
Net carbs 20.94g 1.18g N/A
Sugar 4.8g 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.002g 0.015g 0%
Polyunsaturated fat 0.043g 0.096g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +998.2%
Contains more OtherOther +37.5%
Contains more FatsFats +100%
Contains more WaterWater +29.8%
~equal in Protein ~1.5g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +123.3%
~equal in Saturated fat ~0.027g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.