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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 C, Vitamin K, Vitamin A RAE, Folate, Calcium, and Iron.
  • Daily need coverage for Vitamin C from 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.
Water chestnuts
Water chestnuts
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Magnesium +15.8%
Contains more Phosphorus +70.3%
Contains more Potassium +131.7%
Contains less Sodium -78.5%
Contains more Zinc +163.2%
Contains more Copper +1452.4%
Contains more Manganese +108.2%
Contains more Selenium +40%
Contains more Calcium +854.5%
Contains more Iron +1233.3%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +15.8%
Contains more Phosphorus +70.3%
Contains more Potassium +131.7%
Contains less Sodium -78.5%
Contains more Zinc +163.2%
Contains more Copper +1452.4%
Contains more Manganese +108.2%
Contains more Selenium +40%
Contains more Calcium +854.5%
Contains more Iron +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.
Water chestnuts
Water chestnuts
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +1233.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +444.3%
Contains more Vitamin B6 +69.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1025%
Contains more Folate +312.5%
Contains more Vitamin K +15066.7%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +1233.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +444.3%
Contains more Vitamin B6 +69.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1025%
Contains more Folate +312.5%
Contains more Vitamin K +15066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Carbs +998.2%
Contains more Other +37.5%
Contains more Fats +100%
Contains more Water +29.8%
Equal in Protein - 1.5
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +998.2%
Contains more Other +37.5%
Contains more Fats +100%
Contains more Water +29.8%
Equal in Protein - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +123.3%
Equal in Saturated Fat - 0.027
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +123.3%
Equal in Saturated Fat - 0.027

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 Opinion
Net carbs 20.94g 1.18g Water chestnuts
Protein 1.4g 1.5g Chinese cabbage
Fats 0.1g 0.2g Chinese cabbage
Carbs 23.94g 2.18g Water chestnuts
Calories 97kcal 13kcal Water chestnuts
Sugar 4.8g 1.18g Chinese cabbage
Fiber 3g 1g Water chestnuts
Calcium 11mg 105mg Chinese cabbage
Iron 0.06mg 0.8mg Chinese cabbage
Magnesium 22mg 19mg Water chestnuts
Phosphorus 63mg 37mg Water chestnuts
Potassium 584mg 252mg Water chestnuts
Sodium 14mg 65mg Water chestnuts
Zinc 0.5mg 0.19mg Water chestnuts
Copper 0.326mg 0.021mg Water chestnuts
Manganese 0.331mg 0.159mg Water chestnuts
Selenium 0.7µg 0.5µg Water chestnuts
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 1.2mg 0.09mg Water chestnuts
Vitamin C 4mg 45mg Chinese cabbage
Vitamin B1 0.14mg 0.04mg Water chestnuts
Vitamin B2 0.2mg 0.07mg Water chestnuts
Vitamin B3 1mg 0.5mg Water chestnuts
Vitamin B5 0.479mg 0.088mg Water chestnuts
Vitamin B6 0.328mg 0.194mg Water chestnuts
Folate 16µg 66µg Chinese cabbage
Vitamin K 0.3µg 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.026g 0.027g Water chestnuts
Monounsaturated Fat 0.002g 0.015g Chinese cabbage
Polyunsaturated fat 0.043g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Chinese cabbage
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
21%
Water chestnuts
56%
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.