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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 of 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
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
3
:
7
Garlic
Garlic
Contains more Potassium +45.6%
Contains less Sodium -17.6%
Contains more Calcium +1545.5%
Contains more Iron +2733.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +142.9%
Contains more Zinc +132%
Contains more Manganese +405.1%
Contains more Selenium +1928.6%
Equal in Copper - 0.299
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Potassium +45.6%
Contains less Sodium -17.6%
Contains more Calcium +1545.5%
Contains more Iron +2733.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +142.9%
Contains more Zinc +132%
Contains more Manganese +405.1%
Contains more Selenium +1928.6%
Equal in Copper - 0.299

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
4
:
6
Garlic
Garlic
Contains more Vitamin E +1400%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +42.9%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +680%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +466.7%
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +42.9%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +680%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +276.5%
Contains more Vitamin K +466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Garlic
Garlic
Contains more Water +25.4%
Contains more Protein +354.3%
Contains more Fats +400%
Contains more Carbs +38.1%
Contains more Other +36.4%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Garlic
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 Water +25.4%
Contains more Protein +354.3%
Contains more Fats +400%
Contains more Carbs +38.1%
Contains more Other +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Garlic
Garlic
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Garlic Opinion
Net carbs 20.94g 30.96g Garlic
Protein 1.4g 6.36g Garlic
Fats 0.1g 0.5g Garlic
Carbs 23.94g 33.06g Garlic
Calories 97kcal 149kcal Garlic
Sugar 4.8g 1g Garlic
Fiber 3g 2.1g Water chestnuts
Calcium 11mg 181mg Garlic
Iron 0.06mg 1.7mg Garlic
Magnesium 22mg 25mg Garlic
Phosphorus 63mg 153mg Garlic
Potassium 584mg 401mg Water chestnuts
Sodium 14mg 17mg Water chestnuts
Zinc 0.5mg 1.16mg Garlic
Copper 0.326mg 0.299mg Water chestnuts
Manganese 0.331mg 1.672mg Garlic
Selenium 0.7µg 14.2µg Garlic
Vitamin A 0IU 9IU Garlic
Vitamin E 1.2mg 0.08mg Water chestnuts
Vitamin C 4mg 31.2mg Garlic
Vitamin B1 0.14mg 0.2mg Garlic
Vitamin B2 0.2mg 0.11mg Water chestnuts
Vitamin B3 1mg 0.7mg Water chestnuts
Vitamin B5 0.479mg 0.596mg Garlic
Vitamin B6 0.328mg 1.235mg Garlic
Folate 16µg 3µg Water chestnuts
Vitamin K 0.3µg 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.026g 0.089g Water chestnuts
Monounsaturated Fat 0.002g 0.011g Garlic
Polyunsaturated fat 0.043g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
27%
Water chestnuts
67%
Garlic

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 30)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.8g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.