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  6. Water chestnuts vs. Olive

Water chestnuts vs. Olive — In-Depth Nutrition Comparison

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Differences between Water chestnuts and Olive

  • Water chestnuts have more Vitamin B6, Potassium, Vitamin B2, Manganese, Vitamin B1, Vitamin B5, Phosphorus, and Copper, while Olive have more Iron.
  • Olive's daily need coverage for Iron is 41% higher.
  • The amount of Sodium in Water chestnuts are lower.

The food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Olives, ripe, canned (small-extra large).

Infographic

Water chestnuts vs Olive 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
Olive
Olive
Contains more Magnesium +450%
Contains more Phosphorus +2000%
Contains more Potassium +7200%
Contains less Sodium -98.1%
Contains more Zinc +127.3%
Contains more Copper +29.9%
Contains more Manganese +1555%
Contains more Calcium +700%
Contains more Iron +5400%
Contains more Selenium +28.6%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +450%
Contains more Phosphorus +2000%
Contains more Potassium +7200%
Contains less Sodium -98.1%
Contains more Zinc +127.3%
Contains more Copper +29.9%
Contains more Manganese +1555%
Contains more Calcium +700%
Contains more Iron +5400%
Contains more Selenium +28.6%

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
7
:
3
Olive
Olive
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3544.4%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +37.5%
Contains more Vitamin K +366.7%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2602.7%
Contains more Vitamin B5 +3093.3%
Contains more Vitamin B6 +3544.4%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +37.5%
Contains more Vitamin K +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Olive
Olive
Contains more Protein +66.7%
Contains more Carbs +282.4%
Contains more Fats +10580%
Contains more Other +102.7%
Equal in Water - 79.99
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +66.7%
Contains more Carbs +282.4%
Contains more Fats +10580%
Contains more Other +102.7%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Olive
Olive
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +2018.6%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Olive Opinion
Net carbs 20.94g 3.06g Water chestnuts
Protein 1.4g 0.84g Water chestnuts
Fats 0.1g 10.68g Olive
Carbs 23.94g 6.26g Water chestnuts
Calories 97kcal 115kcal Olive
Sugar 4.8g 0g Olive
Fiber 3g 3.2g Olive
Calcium 11mg 88mg Olive
Iron 0.06mg 3.3mg Olive
Magnesium 22mg 4mg Water chestnuts
Phosphorus 63mg 3mg Water chestnuts
Potassium 584mg 8mg Water chestnuts
Sodium 14mg 735mg Water chestnuts
Zinc 0.5mg 0.22mg Water chestnuts
Copper 0.326mg 0.251mg Water chestnuts
Manganese 0.331mg 0.02mg Water chestnuts
Selenium 0.7µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.2mg 1.65mg Olive
Vitamin C 4mg 0.9mg Water chestnuts
Vitamin B1 0.14mg 0.003mg Water chestnuts
Vitamin B2 0.2mg 0mg Water chestnuts
Vitamin B3 1mg 0.037mg Water chestnuts
Vitamin B5 0.479mg 0.015mg Water chestnuts
Vitamin B6 0.328mg 0.009mg Water chestnuts
Folate 16µg 0µg Water chestnuts
Vitamin K 0.3µg 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.026g 1.415g Water chestnuts
Monounsaturated Fat 0.002g 7.888g Olive
Polyunsaturated fat 0.043g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Olive
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
6%
Olive
Minerals Daily Need Coverage Score
27%
Water chestnuts
35%
Olive

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $3.5)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 4.8g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.