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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 C, vitamin K, vitamin A, folate, calcium, and iron.
  • Daily need coverage for vitamin C for Chinese cabbage is 46% 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

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

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 Chinese cabbage
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Water chestnuts
37%
Chinese cabbage
Minerals Daily Need Coverage Score
27%
Water chestnuts
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Water chestnuts
Water chestnuts is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.4)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.62g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.