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  6. Water chestnuts vs. Ginger

Water chestnuts vs. Ginger — In-Depth Nutrition Comparison

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The main differences between water chestnuts and ginger

  • Water chestnuts are richer in vitamin B6, vitamin B2, copper, vitamin B1, vitamin E, and vitamin B5, yet ginger is richer in iron.
  • Daily need coverage for vitamin B6 for water chestnuts is 13% higher.
  • Water chestnuts contain 6 times more vitamin B2 than ginger. Water chestnuts contain 0.2mg of vitamin B2, while ginger contains 0.034mg.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Ginger root, raw.

Infographic

Water chestnuts vs Ginger 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%
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more PotassiumPotassium +40.7%
Contains more CopperCopper +44.2%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +85.3%
Contains more ManganeseManganese +44.5%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +45.5%
Contains more IronIron +900%
~equal in Sodium ~13mg
~equal in Selenium ~0.7µg

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%
Ginger
Ginger
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +488.2%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +45.5%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Ginger DV% diff.
Vitamin B2 0.2mg 0.034mg 13%
Vitamin B6 0.328mg 0.16mg 13%
Copper 0.326mg 0.226mg 11%
Vitamin B1 0.14mg 0.025mg 10%
Iron 0.06mg 0.6mg 7%
Vitamin B5 0.479mg 0.203mg 6%
Vitamin E 1.2mg 0.26mg 6%
Magnesium 22mg 43mg 5%
Potassium 584mg 415mg 5%
Fiber 3g 2g 4%
Phosphorus 63mg 34mg 4%
Manganese 0.331mg 0.229mg 4%
Carbs 23.94g 17.77g 2%
Vitamin B3 1mg 0.75mg 2%
Folate 16µg 11µg 1%
Choline 36.2mg 28.8mg 1%
Saturated fat 0.026g 0.203g 1%
Polyunsaturated fat 0.043g 0.154g 1%
Calories 97kcal 80kcal 1%
Protein 1.4g 1.82g 1%
Calcium 11mg 16mg 1%
Vitamin C 4mg 5mg 1%
Fats 0.1g 0.75g 1%
Zinc 0.5mg 0.34mg 1%
Net carbs 20.94g 15.77g N/A
Sugar 4.8g 1.7g N/A
Sodium 14mg 13mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.002g 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 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
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more CarbsCarbs +34.7%
Contains more OtherOther +42.9%
Contains more ProteinProtein +30%
Contains more FatsFats +650%
~equal in Water ~78.89g

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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +7600%
Contains more Poly. FatPolyunsaturated fat +258.1%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.