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  6. Water chestnuts vs. Dandelion greens

Water chestnuts vs. Dandelion greens — In-Depth Nutrition Comparison

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A recap on differences between Water chestnuts and Dandelion greens

  • Water chestnuts are higher in Copper, Vitamin B5, Vitamin B6, and Potassium, yet Dandelion greens are higher in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Calcium, and Vitamin E .
  • Dandelion greens covers your daily Vitamin K needs 648% more than Water chestnuts.
  • Water chestnuts contain 6 times more Vitamin B5 than Dandelion greens. While Water chestnuts contain 0.479mg of Vitamin B5, Dandelion greens contain only 0.084mg.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Dandelion greens, raw.

Infographic

Water chestnuts vs Dandelion greens 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
Dandelion greens
Dandelion greens
Contains more Potassium +47.1%
Contains less Sodium -81.6%
Contains more Zinc +22%
Contains more Copper +90.6%
Contains more Selenium +40%
Contains more Calcium +1600%
Contains more Iron +5066.7%
Contains more Magnesium +63.6%
Equal in Phosphorus - 66
Equal in Manganese - 0.342
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Potassium +47.1%
Contains less Sodium -81.6%
Contains more Zinc +22%
Contains more Copper +90.6%
Contains more Selenium +40%
Contains more Calcium +1600%
Contains more Iron +5066.7%
Contains more Magnesium +63.6%
Equal in Phosphorus - 66
Equal in Manganese - 0.342

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
3
:
7
Dandelion greens
Dandelion greens
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +470.2%
Contains more Vitamin B6 +30.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +186.7%
Contains more Vitamin C +775%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B2 +30%
Contains more Folate +68.8%
Contains more Vitamin K +259366.7%
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%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +470.2%
Contains more Vitamin B6 +30.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +186.7%
Contains more Vitamin C +775%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B2 +30%
Contains more Folate +68.8%
Contains more Vitamin K +259366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Dandelion greens
Dandelion greens
Contains more Carbs +160.2%
Contains more Protein +92.9%
Contains more Fats +600%
Contains more Water +16.5%
Contains more Other +63.6%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Carbs +160.2%
Contains more Protein +92.9%
Contains more Fats +600%
Contains more Water +16.5%
Contains more Other +63.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +611.6%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +611.6%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Dandelion greens Opinion
Net carbs 20.94g 5.7g Water chestnuts
Protein 1.4g 2.7g Dandelion greens
Fats 0.1g 0.7g Dandelion greens
Carbs 23.94g 9.2g Water chestnuts
Calories 97kcal 45kcal Water chestnuts
Sugar 4.8g 0.71g Dandelion greens
Fiber 3g 3.5g Dandelion greens
Calcium 11mg 187mg Dandelion greens
Iron 0.06mg 3.1mg Dandelion greens
Magnesium 22mg 36mg Dandelion greens
Phosphorus 63mg 66mg Dandelion greens
Potassium 584mg 397mg Water chestnuts
Sodium 14mg 76mg Water chestnuts
Zinc 0.5mg 0.41mg Water chestnuts
Copper 0.326mg 0.171mg Water chestnuts
Manganese 0.331mg 0.342mg Dandelion greens
Selenium 0.7µg 0.5µg Water chestnuts
Vitamin A 0IU 10161IU Dandelion greens
Vitamin A RAE 0µg 508µg Dandelion greens
Vitamin E 1.2mg 3.44mg Dandelion greens
Vitamin C 4mg 35mg Dandelion greens
Vitamin B1 0.14mg 0.19mg Dandelion greens
Vitamin B2 0.2mg 0.26mg Dandelion greens
Vitamin B3 1mg 0.806mg Water chestnuts
Vitamin B5 0.479mg 0.084mg Water chestnuts
Vitamin B6 0.328mg 0.251mg Water chestnuts
Folate 16µg 27µg Dandelion greens
Vitamin K 0.3µg 778.4µg Dandelion greens
Saturated Fat 0.026g 0.17g Water chestnuts
Monounsaturated Fat 0.002g 0.014g Dandelion greens
Polyunsaturated fat 0.043g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
246%
Dandelion greens
Minerals Daily Need Coverage Score
27%
Water chestnuts
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.144g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 4.09g)
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.