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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 from 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
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.
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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Ginger Opinion
Calories 97kcal 80kcal Water chestnuts
Protein 1.4g 1.82g Ginger
Fats 0.1g 0.75g Ginger
Vitamin C 4mg 5mg Ginger
Net carbs 20.94g 15.77g Water chestnuts
Carbs 23.94g 17.77g Water chestnuts
Magnesium 22mg 43mg Ginger
Calcium 11mg 16mg Ginger
Potassium 584mg 415mg Water chestnuts
Iron 0.06mg 0.6mg Ginger
Sugar 4.8g 1.7g Ginger
Fiber 3g 2g Water chestnuts
Copper 0.326mg 0.226mg Water chestnuts
Zinc 0.5mg 0.34mg Water chestnuts
Phosphorus 63mg 34mg Water chestnuts
Sodium 14mg 13mg Ginger
Vitamin E 1.2mg 0.26mg Water chestnuts
Manganese 0.331mg 0.229mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin B1 0.14mg 0.025mg Water chestnuts
Vitamin B2 0.2mg 0.034mg Water chestnuts
Vitamin B3 1mg 0.75mg Water chestnuts
Vitamin B5 0.479mg 0.203mg Water chestnuts
Vitamin B6 0.328mg 0.16mg Water chestnuts
Vitamin K 0.3µg 0.1µg Water chestnuts
Folate 16µg 11µg Water chestnuts
Choline 36.2mg 28.8mg Water chestnuts
Saturated Fat 0.026g 0.203g Water chestnuts
Monounsaturated Fat 0.002g 0.154g Ginger
Polyunsaturated fat 0.043g 0.154g Ginger
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Ginger
Minerals Daily Need Coverage Score
27%
Water chestnuts
23%
Ginger

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.5)
Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.