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  6. Water chestnuts vs. Asparagus

Water chestnuts vs. Asparagus — In-Depth Nutrition Comparison

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How are water chestnuts and asparagus different?

  • Water chestnuts are higher in vitamin B6, copper, potassium, and manganese; however, asparagus is richer in vitamin K, iron, vitamin A, and folate.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Water chestnuts contain 4 times more vitamin B6 than asparagus. While water chestnuts contain 0.328mg of vitamin B6, asparagus contains only 0.091mg.

Waterchestnuts, chinese, (matai), raw and Asparagus, raw are the varieties used in this article.

Infographic

Water chestnuts vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +189.1%
Contains more CopperCopper +72.5%
Contains more PhosphorusPhosphorus +21.2%
Contains more ManganeseManganese +109.5%
Contains more CalciumCalcium +118.2%
Contains more IronIron +3466.7%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +228.6%
~equal in Zinc ~0.54mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +260.4%
Contains more CholineCholine +126.3%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +225%
~equal in Vitamin E ~1.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Asparagus DV% diff.
Vitamin K 0.3µg 41.6µg 34%
Iron 0.06mg 2.14mg 26%
Vitamin B6 0.328mg 0.091mg 18%
Copper 0.326mg 0.189mg 15%
Potassium 584mg 202mg 11%
Folate 16µg 52µg 9%
Manganese 0.331mg 0.158mg 8%
Carbs 23.94g 3.88g 7%
Vitamin B2 0.2mg 0.141mg 5%
Fiber 3g 2.1g 4%
Choline 36.2mg 16mg 4%
Vitamin B5 0.479mg 0.274mg 4%
Vitamin A 0µg 38µg 4%
Calories 97kcal 20kcal 4%
Selenium 0.7µg 2.3µg 3%
Magnesium 22mg 14mg 2%
Vitamin C 4mg 5.6mg 2%
Phosphorus 63mg 52mg 2%
Protein 1.4g 2.2g 2%
Fructose 1g 1%
Sodium 14mg 2mg 1%
Calcium 11mg 24mg 1%
Fats 0.1g 0.12g 0%
Net carbs 20.94g 1.78g N/A
Sugar 4.8g 1.88g N/A
Zinc 0.5mg 0.54mg 0%
Vitamin E 1.2mg 1.13mg 0%
Vitamin B1 0.14mg 0.143mg 0%
Vitamin B3 1mg 0.978mg 0%
Saturated fat 0.026g 0.04g 0%
Monounsaturated fat 0.002g 0g 0%
Polyunsaturated fat 0.043g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more CarbsCarbs +517%
Contains more OtherOther +89.7%
Contains more ProteinProtein +57.1%
Contains more FatsFats +20%
Contains more WaterWater +26.9%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +16.3%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.