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  6. Water chestnuts vs. Potato flour

Water chestnuts vs. Potato flour — In-Depth Nutrition Comparison

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Differences between Water chestnuts and Potato flour

  • Water chestnuts have more Copper, and Vitamin B2, while Potato flour have more Vitamin B6, Iron, Vitamin B3, Phosphorus, Potassium, Fiber, Magnesium, and Vitamin B1.
  • Potato flour's daily need coverage for Vitamin B6 is 34% higher.
  • Potato flour contains 4 times less Vitamin B2 than Water chestnuts. Water chestnuts contain 0.2mg of Vitamin B2, while Potato flour contains 0.051mg.

The food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Potato flour.

Infographic

Water chestnuts vs Potato flour 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
3
:
7
Potato flour
Potato flour
Contains less Sodium -74.5%
Contains more Copper +65.5%
Contains more Calcium +490.9%
Contains more Iron +2200%
Contains more Magnesium +195.5%
Contains more Phosphorus +166.7%
Contains more Potassium +71.4%
Contains more Selenium +57.1%
Equal in Zinc - 0.54
Equal in Manganese - 0.313
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains less Sodium -74.5%
Contains more Copper +65.5%
Contains more Calcium +490.9%
Contains more Iron +2200%
Contains more Magnesium +195.5%
Contains more Phosphorus +166.7%
Contains more Potassium +71.4%
Contains more Selenium +57.1%
Equal in Zinc - 0.54
Equal in Manganese - 0.313

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
5
:
4
Potato flour
Potato flour
Contains more Vitamin E +380%
Contains more Vitamin B2 +292.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +62.9%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +134.5%
Contains more Folate +56.3%
Equal in Vitamin C - 3.8
Equal in Vitamin B5 - 0.474
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin E +380%
Contains more Vitamin B2 +292.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +62.9%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +134.5%
Contains more Folate +56.3%
Equal in Vitamin C - 3.8
Equal in Vitamin B5 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Potato flour
Potato flour
Contains more Water +1026.7%
Contains more Protein +392.9%
Contains more Fats +240%
Contains more Carbs +247.1%
Contains more Other +185.5%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1026.7%
Contains more Protein +392.9%
Contains more Fats +240%
Contains more Carbs +247.1%
Contains more Other +185.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Potato flour
Potato flour
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +248.8%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +248.8%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Potato flour Opinion
Net carbs 20.94g 77.2g Potato flour
Protein 1.4g 6.9g Potato flour
Fats 0.1g 0.34g Potato flour
Carbs 23.94g 83.1g Potato flour
Calories 97kcal 357kcal Potato flour
Sugar 4.8g 3.52g Potato flour
Fiber 3g 5.9g Potato flour
Calcium 11mg 65mg Potato flour
Iron 0.06mg 1.38mg Potato flour
Magnesium 22mg 65mg Potato flour
Phosphorus 63mg 168mg Potato flour
Potassium 584mg 1001mg Potato flour
Sodium 14mg 55mg Water chestnuts
Zinc 0.5mg 0.54mg Potato flour
Copper 0.326mg 0.197mg Water chestnuts
Manganese 0.331mg 0.313mg Water chestnuts
Selenium 0.7µg 1.1µg Potato flour
Vitamin E 1.2mg 0.25mg Water chestnuts
Vitamin C 4mg 3.8mg Water chestnuts
Vitamin B1 0.14mg 0.228mg Potato flour
Vitamin B2 0.2mg 0.051mg Water chestnuts
Vitamin B3 1mg 3.507mg Potato flour
Vitamin B5 0.479mg 0.474mg Water chestnuts
Vitamin B6 0.328mg 0.769mg Potato flour
Folate 16µg 25µg Potato flour
Vitamin K 0.3µg 0µg Water chestnuts
Tryptophan 0.115mg Potato flour
Threonine 0.28mg Potato flour
Isoleucine 0.299mg Potato flour
Leucine 0.425mg Potato flour
Lysine 0.413mg Potato flour
Methionine 0.107mg Potato flour
Phenylalanine 0.316mg Potato flour
Valine 0.356mg Potato flour
Histidine 0.166mg Potato flour
Saturated Fat 0.026g 0.09g Water chestnuts
Monounsaturated Fat 0.002g 0.008g Potato flour
Polyunsaturated fat 0.043g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Potato flour
Minerals Daily Need Coverage Score
27%
Water chestnuts
41%
Potato flour

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.064g)
Which food is lower in Sugar?
Potato flour
Potato flour is lower in Sugar (difference - 1.28g)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.