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  6. Water chestnuts vs. Onion

Water chestnuts vs. Onion — In-Depth Nutrition Comparison

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Significant differences between water chestnuts and onions

  • The amount of copper, vitamin B6, vitamin B2, potassium, manganese, vitamin E, vitamin B1, vitamin B5, vitamin B3, and choline in water chestnuts is higher than in onions.
  • Water chestnuts cover your daily copper needs 32% more than onions.
  • Onions have 60 times less vitamin E than water chestnuts. Water chestnuts have 1.2mg of vitamin E, while onions have 0.02mg.

Specific food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Onions, raw.

Infographic

Water chestnuts vs Onion 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%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +735.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +117.2%
Contains more ManganeseManganese +156.6%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +109.1%
Contains more IronIron +250%
Contains less SodiumSodium -71.4%

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.
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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B2Vitamin B2 +640.7%
Contains more Vitamin B3Vitamin B3 +762.1%
Contains more Vitamin B5Vitamin B5 +289.4%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more CholineCholine +493.4%
Contains more Vitamin CVitamin C +85%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Onion DV% diff.
Copper 0.326mg 0.039mg 32%
Vitamin B6 0.328mg 0.12mg 16%
Vitamin B2 0.2mg 0.027mg 13%
Potassium 584mg 146mg 13%
Manganese 0.331mg 0.129mg 9%
Vitamin B1 0.14mg 0.046mg 8%
Vitamin E 1.2mg 0.02mg 8%
Vitamin B5 0.479mg 0.123mg 7%
Vitamin B3 1mg 0.116mg 6%
Phosphorus 63mg 29mg 5%
Choline 36.2mg 6.1mg 5%
Carbs 23.94g 9.34g 5%
Fiber 3g 1.7g 5%
Vitamin C 4mg 7.4mg 4%
Calories 97kcal 40kcal 3%
Zinc 0.5mg 0.17mg 3%
Magnesium 22mg 10mg 3%
Fructose 1.29g 2%
Iron 0.06mg 0.21mg 2%
Folate 16µg 19µg 1%
Protein 1.4g 1.1g 1%
Calcium 11mg 23mg 1%
Fats 0.1g 0.1g 0%
Net carbs 20.94g 7.64g N/A
Sugar 4.8g 4.24g N/A
Sodium 14mg 4mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 0.3µg 0.4µg 0%
Saturated fat 0.026g 0.042g 0%
Monounsaturated fat 0.002g 0.013g 0%
Polyunsaturated fat 0.043g 0.017g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +156.3%
Contains more OtherOther +214.3%
Contains more WaterWater +21.3%
~equal in Fats ~0.1g

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +152.9%
Contains more Mono. FatMonounsaturated fat +550%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.