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  6. Water chestnuts vs. Chard

Water chestnuts vs. Chard — In-Depth Nutrition Comparison

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What are the main differences between Water chestnuts and Chard?

  • Water chestnuts are richer in Vitamin B6, Copper, Vitamin B1, and Vitamin B2, while Chard is higher in Vitamin K, Vitamin A RAE, Iron, Vitamin C, and Magnesium.
  • Chard's daily need coverage for Vitamin K is 273% higher.
  • Chard has 4 times less Vitamin B1 than Water chestnuts. Water chestnuts have 0.14mg of Vitamin B1, while Chard has 0.034mg.
  • Water chestnuts are lower in Sodium.

We used Waterchestnuts, chinese, (matai), raw and Chard, swiss, cooked, boiled, drained, without salt types in this comparison.

Infographic

Water chestnuts vs Chard 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
5
:
5
Chard
Chard
Contains more Phosphorus +90.9%
Contains less Sodium -92.2%
Contains more Zinc +51.5%
Contains more Copper +100%
Contains more Calcium +427.3%
Contains more Iron +3666.7%
Contains more Magnesium +290.9%
Contains more Selenium +28.6%
Equal in Potassium - 549
Equal in Manganese - 0.334
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +90.9%
Contains less Sodium -92.2%
Contains more Zinc +51.5%
Contains more Copper +100%
Contains more Calcium +427.3%
Contains more Iron +3666.7%
Contains more Magnesium +290.9%
Contains more Selenium +28.6%
Equal in Potassium - 549
Equal in Manganese - 0.334

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
Chard
Chard
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +193.9%
Contains more Vitamin B6 +285.9%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.5%
Contains more Vitamin C +350%
Contains more Vitamin K +109000%
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +193.9%
Contains more Vitamin B6 +285.9%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +57.5%
Contains more Vitamin C +350%
Contains more Vitamin K +109000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Chard
Chard
Contains more Fats +25%
Contains more Carbs +479.7%
Contains more Protein +34.3%
Contains more Water +26.1%
Contains more Other +14.5%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +25%
Contains more Carbs +479.7%
Contains more Protein +34.3%
Contains more Water +26.1%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +53.6%
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +700%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +53.6%
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +700%

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 Chard
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Water chestnuts Chard Opinion
Net carbs 20.94g 2.03g Water chestnuts
Protein 1.4g 1.88g Chard
Fats 0.1g 0.08g Water chestnuts
Carbs 23.94g 4.13g Water chestnuts
Calories 97kcal 20kcal Water chestnuts
Sugar 4.8g 1.1g Chard
Fiber 3g 2.1g Water chestnuts
Calcium 11mg 58mg Chard
Iron 0.06mg 2.26mg Chard
Magnesium 22mg 86mg Chard
Phosphorus 63mg 33mg Water chestnuts
Potassium 584mg 549mg Water chestnuts
Sodium 14mg 179mg Water chestnuts
Zinc 0.5mg 0.33mg Water chestnuts
Copper 0.326mg 0.163mg Water chestnuts
Manganese 0.331mg 0.334mg Chard
Selenium 0.7µg 0.9µg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 1.2mg 1.89mg Chard
Vitamin C 4mg 18mg Chard
Vitamin B1 0.14mg 0.034mg Water chestnuts
Vitamin B2 0.2mg 0.086mg Water chestnuts
Vitamin B3 1mg 0.36mg Water chestnuts
Vitamin B5 0.479mg 0.163mg Water chestnuts
Vitamin B6 0.328mg 0.085mg Water chestnuts
Folate 16µg 9µg Water chestnuts
Vitamin K 0.3µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.026g 0.012g Chard
Monounsaturated Fat 0.002g 0.016g Chard
Polyunsaturated fat 0.043g 0.028g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Chard
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
113%
Chard
Minerals Daily Need Coverage Score
27%
Water chestnuts
36%
Chard

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.