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  6. Water chestnuts vs. Cassava

Water chestnuts vs. Cassava — In-Depth Nutrition Comparison

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Important differences between water chestnuts and cassava

  • Water chestnuts have more copper, vitamin B6, vitamin B2, potassium, vitamin B5, vitamin E, and phosphorus; however, cassava has more vitamin C.
  • Water chestnuts' daily need coverage for copper is 25% more.
  • Water chestnuts have 6 times more vitamin E than cassava. Water chestnuts have 1.2mg of vitamin E, while cassava has 0.19mg.

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

Infographic

Water chestnuts vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more PotassiumPotassium +115.5%
Contains more CopperCopper +226%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +133.3%
Contains more CalciumCalcium +45.5%
Contains more IronIron +350%
Contains more ManganeseManganese +16%
~equal in Magnesium ~21mg
~equal in Sodium ~14mg
~equal in Selenium ~0.7µg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +347.7%
Contains more Vitamin B6Vitamin B6 +272.7%
Contains more CholineCholine +52.7%
Contains more Vitamin CVitamin C +415%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Cassava DV% diff.
Copper 0.326mg 0.1mg 25%
Vitamin C 4mg 20.6mg 18%
Vitamin B6 0.328mg 0.088mg 18%
Vitamin B2 0.2mg 0.048mg 12%
Potassium 584mg 271mg 9%
Vitamin B5 0.479mg 0.107mg 7%
Vitamin E 1.2mg 0.19mg 7%
Carbs 23.94g 38.06g 5%
Phosphorus 63mg 27mg 5%
Fiber 3g 1.8g 5%
Vitamin B1 0.14mg 0.087mg 4%
Folate 16µg 27µg 3%
Calories 97kcal 160kcal 3%
Iron 0.06mg 0.27mg 3%
Choline 36.2mg 23.7mg 2%
Manganese 0.331mg 0.384mg 2%
Zinc 0.5mg 0.34mg 1%
Calcium 11mg 16mg 1%
Vitamin K 0.3µg 1.9µg 1%
Vitamin B3 1mg 0.854mg 1%
Protein 1.4g 1.36g 0%
Fats 0.1g 0.28g 0%
Net carbs 20.94g 36.26g N/A
Magnesium 22mg 21mg 0%
Sugar 4.8g 1.7g N/A
Sodium 14mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.026g 0.074g 0%
Monounsaturated fat 0.002g 0.075g 0%
Polyunsaturated fat 0.043g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +23.1%
Contains more OtherOther +77.4%
Contains more FatsFats +180%
Contains more CarbsCarbs +59%
~equal in Protein ~1.36g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +11.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.