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  6. Water chestnuts vs. Napa cabbage

Water chestnuts vs. Napa cabbage — In-Depth Nutrition Comparison

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How are Water chestnuts and Napa cabbage different?

  • Water chestnuts are richer in Copper, Vitamin B6, Potassium, Vitamin B2, Vitamin B1, Vitamin B5, Phosphorus, and Manganese, while Napa cabbage is higher in Iron, and Folate.
  • Water chestnuts covers your daily need of Copper 26% more than Napa cabbage.
  • Water chestnuts contain 28 times more Vitamin B1 than Napa cabbage. Water chestnuts contain 0.14mg of Vitamin B1, while Napa cabbage contains 0.005mg.

Waterchestnuts, chinese, (matai), raw and Cabbage, napa, cooked types were used in this article.

Infographic

Water chestnuts vs Napa cabbage 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
7
:
3
Napa cabbage
Napa cabbage
Contains more Magnesium +175%
Contains more Phosphorus +231.6%
Contains more Potassium +571.3%
Contains more Zinc +257.1%
Contains more Copper +239.6%
Contains more Manganese +63.1%
Contains more Selenium +75%
Contains more Calcium +163.6%
Contains more Iron +1133.3%
Contains less Sodium -21.4%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +175%
Contains more Phosphorus +231.6%
Contains more Potassium +571.3%
Contains more Zinc +257.1%
Contains more Copper +239.6%
Contains more Manganese +63.1%
Contains more Selenium +75%
Contains more Calcium +163.6%
Contains more Iron +1133.3%
Contains less Sodium -21.4%

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
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin C +25%
Contains more Vitamin B1 +2700%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B5 +1268.6%
Contains more Vitamin B6 +786.5%
Contains more Vitamin A +∞%
Contains more Folate +168.8%
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +25%
Contains more Vitamin B1 +2700%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B5 +1268.6%
Contains more Vitamin B6 +786.5%
Contains more Vitamin A +∞%
Contains more Folate +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Napa cabbage
Napa cabbage
Contains more Protein +27.3%
Contains more Carbs +973.5%
Contains more Other +547.1%
Contains more Fats +70%
Contains more Water +31.1%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +27.3%
Contains more Carbs +973.5%
Contains more Other +547.1%
Contains more Fats +70%
Contains more Water +31.1%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Napa cabbage Opinion
Net carbs 20.94g 2.23g Water chestnuts
Protein 1.4g 1.1g Water chestnuts
Fats 0.1g 0.17g Napa cabbage
Carbs 23.94g 2.23g Water chestnuts
Calories 97kcal 12kcal Water chestnuts
Sugar 4.8g Napa cabbage
Fiber 3g Water chestnuts
Calcium 11mg 29mg Napa cabbage
Iron 0.06mg 0.74mg Napa cabbage
Magnesium 22mg 8mg Water chestnuts
Phosphorus 63mg 19mg Water chestnuts
Potassium 584mg 87mg Water chestnuts
Sodium 14mg 11mg Napa cabbage
Zinc 0.5mg 0.14mg Water chestnuts
Copper 0.326mg 0.096mg Water chestnuts
Manganese 0.331mg 0.203mg Water chestnuts
Selenium 0.7µg 0.4µg Water chestnuts
Vitamin A 0IU 263IU Napa cabbage
Vitamin A RAE 0µg 13µg Napa cabbage
Vitamin E 1.2mg Water chestnuts
Vitamin C 4mg 3.2mg Water chestnuts
Vitamin B1 0.14mg 0.005mg Water chestnuts
Vitamin B2 0.2mg 0.025mg Water chestnuts
Vitamin B3 1mg 0.466mg Water chestnuts
Vitamin B5 0.479mg 0.035mg Water chestnuts
Vitamin B6 0.328mg 0.037mg Water chestnuts
Folate 16µg 43µg Napa cabbage
Vitamin K 0.3µg Water chestnuts
Saturated Fat 0.026g Napa cabbage
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Napa cabbage
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
7%
Napa cabbage
Minerals Daily Need Coverage Score
27%
Water chestnuts
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.