Water chestnuts vs. Potato — In-Depth Nutrition Comparison
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Important differences between Water chestnuts and Potato
- Water chestnuts have more Copper, Vitamin B2, Vitamin E , and Vitamin B1, however, Potato 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 Potato. Water chestnuts have 1.2mg of Vitamin E , while Potato has 0.04mg.
The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Potatoes, baked, flesh and skin, without salt.
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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.
Contains
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Zinc
+38.9%
Contains
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Copper
+176.3%
Contains
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Manganese
+51.1%
Contains
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Selenium
+75%
Contains
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Calcium
+36.4%
Contains
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Iron
+1700%
Contains
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Magnesium
+27.3%
Contains
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Phosphorus
+11.1%
Contains
less
Sodium
-28.6%
Equal in Potassium - 535
Contains
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Zinc
+38.9%
Contains
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Copper
+176.3%
Contains
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Manganese
+51.1%
Contains
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Selenium
+75%
Contains
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Calcium
+36.4%
Contains
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Iron
+1700%
Contains
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Magnesium
+27.3%
Contains
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Phosphorus
+11.1%
Contains
less
Sodium
-28.6%
Equal in Potassium - 535
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.
:
Contains
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Vitamin E
+2900%
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Vitamin B1
+118.8%
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Vitamin B2
+316.7%
Contains
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Vitamin B5
+27.4%
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Vitamin A
+∞%
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Vitamin C
+140%
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Vitamin B3
+41%
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Folate
+75%
Contains
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Vitamin K
+566.7%
Equal in Vitamin B6 - 0.311
Contains
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Vitamin E
+2900%
Contains
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Vitamin B1
+118.8%
Contains
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Vitamin B2
+316.7%
Contains
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Vitamin B5
+27.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+140%
Contains
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Vitamin B3
+41%
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Folate
+75%
Contains
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Vitamin K
+566.7%
Equal in Vitamin B6 - 0.311
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+13.2%
Contains
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Protein
+78.6%
Contains
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Fats
+30%
Contains
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Other
+20.9%
Equal in Water - 74.89
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Contains
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Carbs
+13.2%
Contains
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Protein
+78.6%
Contains
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Fats
+30%
Contains
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Other
+20.9%
Equal in Water - 74.89
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-23.5%
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Monounsaturated Fat
+50%
Contains
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Polyunsaturated fat
+32.6%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Contains
less
Saturated Fat
-23.5%
Contains
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Monounsaturated Fat
+50%
Contains
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Polyunsaturated fat
+32.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.94g | 18.95g |
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| Protein | 1.4g | 2.5g |
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| Fats | 0.1g | 0.13g |
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| Carbs | 23.94g | 21.15g |
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| Calories | 97kcal | 93kcal |
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| Starch | 17.27g |
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| Fructose | 0.34g |
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| Sugar | 4.8g | 1.18g |
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| Fiber | 3g | 2.2g |
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| Calcium | 11mg | 15mg |
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| Iron | 0.06mg | 1.08mg |
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| Magnesium | 22mg | 28mg |
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| Phosphorus | 63mg | 70mg |
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| Potassium | 584mg | 535mg |
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| Sodium | 14mg | 10mg |
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| Zinc | 0.5mg | 0.36mg |
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| Copper | 0.326mg | 0.118mg |
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| Manganese | 0.331mg | 0.219mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 1.2mg | 0.04mg |
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| Vitamin C | 4mg | 9.6mg |
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| Vitamin B1 | 0.14mg | 0.064mg |
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| Vitamin B2 | 0.2mg | 0.048mg |
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| Vitamin B3 | 1mg | 1.41mg |
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| Vitamin B5 | 0.479mg | 0.376mg |
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| Vitamin B6 | 0.328mg | 0.311mg |
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| Folate | 16µg | 28µg |
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| Vitamin K | 0.3µg | 2µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Saturated Fat | 0.026g | 0.034g |
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| Monounsaturated Fat | 0.002g | 0.003g |
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| Polyunsaturated fat | 0.043g | 0.057g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
27%
22%
Comparison summary
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 86)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 4mg)
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.
Which food is richer in vitamins?
?
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.