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  6. Water chestnuts vs. Cauliflower

Water chestnuts vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between water chestnuts and cauliflower

  • Water chestnuts have more copper, vitamin B6, vitamin B2, potassium, manganese, vitamin B1, and vitamin E; however, cauliflower is higher in vitamin C, vitamin K, and folate.
  • Cauliflower covers your daily need for vitamin C, 49% more than water chestnuts.
  • Water chestnuts have 15 times more vitamin E than cauliflower. While water chestnuts have 1.2mg of vitamin E, cauliflower has only 0.08mg.

These are the specific foods used in this comparison Waterchestnuts, chinese, (matai), raw and Cauliflower, raw.

Infographic

Water chestnuts vs Cauliflower infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +95.3%
Contains more CopperCopper +735.9%
Contains more ZincZinc +85.2%
Contains more PhosphorusPhosphorus +43.2%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +100%
Contains more IronIron +600%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B6Vitamin B6 +78.3%
Contains more Vitamin CVitamin C +1105%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +256.3%
Contains more CholineCholine +22.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Cauliflower DV% diff.
Vitamin C 4mg 48.2mg 49%
Copper 0.326mg 0.039mg 32%
Vitamin K 0.3µg 15.5µg 13%
Vitamin B6 0.328mg 0.184mg 11%
Vitamin B2 0.2mg 0.06mg 11%
Folate 16µg 57µg 10%
Potassium 584mg 299mg 8%
Vitamin B1 0.14mg 0.05mg 8%
Manganese 0.331mg 0.155mg 8%
Vitamin E 1.2mg 0.08mg 7%
Carbs 23.94g 4.97g 6%
Iron 0.06mg 0.42mg 5%
Calories 97kcal 25kcal 4%
Vitamin B5 0.479mg 0.667mg 4%
Fiber 3g 2g 4%
Vitamin B3 1mg 0.507mg 3%
Phosphorus 63mg 44mg 3%
Zinc 0.5mg 0.27mg 2%
Magnesium 22mg 15mg 2%
Sodium 14mg 30mg 1%
Fructose 0.97g 1%
Protein 1.4g 1.92g 1%
Calcium 11mg 22mg 1%
Choline 36.2mg 44.3mg 1%
Fats 0.1g 0.28g 0%
Net carbs 20.94g 2.97g N/A
Sugar 4.8g 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.002g 0.034g 0%
Polyunsaturated fat 0.043g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +381.7%
Contains more OtherOther +44.7%
Contains more ProteinProtein +37.1%
Contains more FatsFats +180%
Contains more WaterWater +25.3%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -80%
Contains more Poly. FatPolyunsaturated fat +38.7%
Contains more Mono. FatMonounsaturated fat +1600%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.