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  6. Water chestnuts vs. Potato

Water chestnuts vs. Potato — In-Depth Nutrition Comparison

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Important differences between water chestnuts and potatoes

  • Water chestnuts have more copper, vitamin B2, vitamin E, and vitamin B1; however, potatoes have more iron and vitamin C.
  • Water chestnuts' daily need coverage for copper is 23% more.
  • Water chestnuts have 30 times more vitamin E than potatoes. Water chestnuts have 1.2mg of vitamin E, while potatoes have 0.04mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Water chestnuts vs Potato 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CopperCopper +176.3%
Contains more ZincZinc +38.9%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +36.4%
Contains more IronIron +1700%
Contains more PhosphorusPhosphorus +11.1%
Contains less SodiumSodium -28.6%
~equal in Potassium ~535mg

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%
Potato
Potato
5
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B1Vitamin B1 +118.8%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more CholineCholine +144.6%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.311mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Potato DV% diff.
Copper 0.326mg 0.118mg 23%
Iron 0.06mg 1.08mg 13%
Vitamin B2 0.2mg 0.048mg 12%
Vitamin E 1.2mg 0.04mg 8%
Starch 17.27g 7%
Vitamin B1 0.14mg 0.064mg 6%
Vitamin C 4mg 9.6mg 6%
Manganese 0.331mg 0.219mg 5%
Choline 36.2mg 14.8mg 4%
Vitamin B3 1mg 1.41mg 3%
Fiber 3g 2.2g 3%
Folate 16µg 28µg 3%
Vitamin B5 0.479mg 0.376mg 2%
Protein 1.4g 2.5g 2%
Vitamin B6 0.328mg 0.311mg 1%
Potassium 584mg 535mg 1%
Zinc 0.5mg 0.36mg 1%
Vitamin K 0.3µg 2µg 1%
Phosphorus 63mg 70mg 1%
Magnesium 22mg 28mg 1%
Carbs 23.94g 21.15g 1%
Selenium 0.7µg 0.4µg 1%
Calories 97kcal 93kcal 0%
Fats 0.1g 0.13g 0%
Net carbs 20.94g 18.95g N/A
Calcium 11mg 15mg 0%
Sugar 4.8g 1.18g N/A
Sodium 14mg 10mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.026g 0.034g 0%
Monounsaturated fat 0.002g 0.003g 0%
Polyunsaturated fat 0.043g 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 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
Potato
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more CarbsCarbs +13.2%
Contains more ProteinProtein +78.6%
Contains more FatsFats +30%
Contains more OtherOther +20.9%
~equal in Water ~74.89g

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
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +32.6%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.