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  6. Water chestnuts vs. Garlic

Water chestnuts vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between water chestnuts and garlic

  • Water chestnuts have more vitamin E and vitamin B2; however, garlic is higher in vitamin B6, manganese, vitamin C, selenium, iron, calcium, phosphorus, and zinc.
  • Garlic covers your daily need for vitamin B6, 70% more than water chestnuts.
  • Water chestnuts have 15 times more vitamin E than garlic. While water chestnuts have 1.2mg of vitamin E, garlic has only 0.08mg.

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

Infographic

Water chestnuts vs Garlic 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more PotassiumPotassium +45.6%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +1545.5%
Contains more IronIron +2733.3%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +405.1%
Contains more SeleniumSelenium +1928.6%
~equal in Copper ~0.299mg

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more FolateFolate +433.3%
Contains more CholineCholine +56%
Contains more Vitamin CVitamin C +680%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +276.5%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Garlic DV% diff.
Vitamin B6 0.328mg 1.235mg 70%
Manganese 0.331mg 1.672mg 58%
Vitamin C 4mg 31.2mg 30%
Selenium 0.7µg 14.2µg 25%
Iron 0.06mg 1.7mg 21%
Calcium 11mg 181mg 17%
Phosphorus 63mg 153mg 13%
Protein 1.4g 6.36g 10%
Vitamin E 1.2mg 0.08mg 7%
Vitamin B2 0.2mg 0.11mg 7%
Zinc 0.5mg 1.16mg 6%
Vitamin B1 0.14mg 0.2mg 5%
Potassium 584mg 401mg 5%
Fiber 3g 2.1g 4%
Folate 16µg 3µg 3%
Calories 97kcal 149kcal 3%
Carbs 23.94g 33.06g 3%
Copper 0.326mg 0.299mg 3%
Vitamin B3 1mg 0.7mg 2%
Vitamin B5 0.479mg 0.596mg 2%
Choline 36.2mg 23.2mg 2%
Polyunsaturated fat 0.043g 0.249g 1%
Magnesium 22mg 25mg 1%
Vitamin K 0.3µg 1.7µg 1%
Fats 0.1g 0.5g 1%
Net carbs 20.94g 30.96g N/A
Sugar 4.8g 1g N/A
Sodium 14mg 17mg 0%
Saturated fat 0.026g 0.089g 0%
Monounsaturated fat 0.002g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +25.4%
Contains more ProteinProtein +354.3%
Contains more FatsFats +400%
Contains more CarbsCarbs +38.1%
Contains more OtherOther +36.4%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +479.1%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.