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  6. Water chestnuts vs. Carrot

Water chestnuts vs. Carrot — In-Depth Nutrition Comparison

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Important differences between Water chestnuts and Carrot

  • Water chestnuts have more Copper, Vitamin B6, Vitamin B2, Manganese, Potassium, and Vitamin B1, however, Carrot have more Vitamin A RAE, and Vitamin K.
  • Carrot's daily need coverage for Vitamin A RAE is 93% more.
  • Water chestnuts have 7 times more Copper than Carrot. Water chestnuts have 0.326mg of Copper, while Carrot has 0.045mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Carrots, raw.

Infographic

Water chestnuts vs Carrot 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
Carrot
Carrot
Contains more Magnesium +83.3%
Contains more Phosphorus +80%
Contains more Potassium +82.5%
Contains less Sodium -79.7%
Contains more Zinc +108.3%
Contains more Copper +624.4%
Contains more Manganese +131.5%
Contains more Selenium +600%
Contains more Calcium +200%
Contains more Iron +400%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Magnesium +83.3%
Contains more Phosphorus +80%
Contains more Potassium +82.5%
Contains less Sodium -79.7%
Contains more Zinc +108.3%
Contains more Copper +624.4%
Contains more Manganese +131.5%
Contains more Selenium +600%
Contains more Calcium +200%
Contains more Iron +400%

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
Carrot
Carrot
Contains more Vitamin E +81.8%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +244.8%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +137.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.5%
Contains more Folate +18.8%
Contains more Vitamin K +4300%
Equal in Vitamin B3 - 0.983
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +81.8%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +244.8%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +137.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +47.5%
Contains more Folate +18.8%
Contains more Vitamin K +4300%
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Carrot
Carrot
Contains more Protein +50.5%
Contains more Carbs +149.9%
Contains more Other +14.6%
Contains more Fats +140%
Contains more Water +20.2%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +50.5%
Contains more Carbs +149.9%
Contains more Other +14.6%
Contains more Fats +140%
Contains more Water +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Carrot
Carrot
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.1%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +172.1%

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 Carrot
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 Carrot Opinion
Net carbs 20.94g 6.78g Water chestnuts
Protein 1.4g 0.93g Water chestnuts
Fats 0.1g 0.24g Carrot
Carbs 23.94g 9.58g Water chestnuts
Calories 97kcal 41kcal Water chestnuts
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.8g 4.74g Carrot
Fiber 3g 2.8g Water chestnuts
Calcium 11mg 33mg Carrot
Iron 0.06mg 0.3mg Carrot
Magnesium 22mg 12mg Water chestnuts
Phosphorus 63mg 35mg Water chestnuts
Potassium 584mg 320mg Water chestnuts
Sodium 14mg 69mg Water chestnuts
Zinc 0.5mg 0.24mg Water chestnuts
Copper 0.326mg 0.045mg Water chestnuts
Manganese 0.331mg 0.143mg Water chestnuts
Selenium 0.7µg 0.1µg Water chestnuts
Vitamin A 0IU 16706IU Carrot
Vitamin A RAE 0µg 835µg Carrot
Vitamin E 1.2mg 0.66mg Water chestnuts
Vitamin C 4mg 5.9mg Carrot
Vitamin B1 0.14mg 0.066mg Water chestnuts
Vitamin B2 0.2mg 0.058mg Water chestnuts
Vitamin B3 1mg 0.983mg Water chestnuts
Vitamin B5 0.479mg 0.273mg Water chestnuts
Vitamin B6 0.328mg 0.138mg Water chestnuts
Folate 16µg 19µg Carrot
Vitamin K 0.3µg 13.2µg Carrot
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.026g 0.037g Water chestnuts
Monounsaturated Fat 0.002g 0.014g Carrot
Polyunsaturated fat 0.043g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
27%
Water chestnuts
12%
Carrot

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 39)
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?
Carrot
Carrot is lower in Sugar (difference - 0.06g)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.