Water chestnuts vs. Red leaf lettuce — In-Depth Nutrition Comparison
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A recap on differences between water chestnuts and red leaf lettuce
- Water chestnuts are higher in copper, vitamin B6, potassium, vitamin B2, fiber, vitamin E, and vitamin B5, yet red leaf lettuce is higher in vitamin A, vitamin K, and iron.
- Red leaf lettuce covers your daily vitamin A needs 150% more than water chestnuts.
- Water chestnuts contain 12 times more copper than red leaf lettuce. While water chestnuts contain 0.326mg of copper, red leaf lettuce contains only 0.028mg.
Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Lettuce, red leaf, raw.
Infographic
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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 more MagnesiumMagnesium | +83.3% |
| Contains more PotassiumPotassium | +212.3% |
| Contains more CopperCopper | +1064.3% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains less SodiumSodium | -44% |
| Contains more ManganeseManganese | +63.1% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +1900% |
| Contains more SeleniumSelenium | +114.3% |
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 more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +118.8% |
| Contains more Vitamin B2Vitamin B2 | +159.7% |
| Contains more Vitamin B3Vitamin B3 | +211.5% |
| Contains more Vitamin B5Vitamin B5 | +232.6% |
| Contains more Vitamin B6Vitamin B6 | +228% |
| Contains more CholineCholine | +206.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +46666.7% |
| Contains more FolateFolate | +125% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more CarbsCarbs | +959.3% |
| Contains more OtherOther | +100% |
| Contains more FatsFats | +120% |
| Contains more WaterWater | +30.2% |
~equal in
Protein
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +67.4% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.3µg | 140.3µg | 117% |
| Vitamin A | 0µg | 375µg | 42% |
| Copper | 0.326mg | 0.028mg | 33% |
| Vitamin B6 | 0.328mg | 0.1mg | 18% |
| Iron | 0.06mg | 1.2mg | 14% |
| Potassium | 584mg | 187mg | 12% |
| Vitamin B2 | 0.2mg | 0.077mg | 9% |
| Fiber | 3g | 0.9g | 8% |
| Carbs | 23.94g | 2.26g | 7% |
| Vitamin B5 | 0.479mg | 0.144mg | 7% |
| Vitamin E | 1.2mg | 0.15mg | 7% |
| Manganese | 0.331mg | 0.203mg | 6% |
| Vitamin B1 | 0.14mg | 0.064mg | 6% |
| Folate | 16µg | 36µg | 5% |
| Phosphorus | 63mg | 28mg | 5% |
| Vitamin B3 | 1mg | 0.321mg | 4% |
| Choline | 36.2mg | 11.8mg | 4% |
| Calories | 97kcal | 16kcal | 4% |
| Zinc | 0.5mg | 0.2mg | 3% |
| Calcium | 11mg | 33mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Protein | 1.4g | 1.33g | 0% |
| Fats | 0.1g | 0.22g | 0% |
| Vitamin C | 4mg | 3.7mg | 0% |
| Net carbs | 20.94g | 1.36g | N/A |
| Sugar | 4.8g | 0.48g | N/A |
| Sodium | 14mg | 25mg | 0% |
| Saturated fat | 0.026g | 0.017g | 0% |
| Monounsaturated fat | 0.002g | 0.005g | 0% |
| Polyunsaturated fat | 0.043g | 0.072g | 0% |
| Tryptophan | 0.022mg | 0% | |
| Threonine | 0.048mg | 0% | |
| Isoleucine | 0.038mg | 0% | |
| Leucine | 0.07mg | 0% | |
| Lysine | 0.045mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.067mg | 0% | |
| Valine | 0.048mg | 0% | |
| Histidine | 0.019mg | 0% | |
| Fructose | 0.28g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
46%
Minerals Daily Need Coverage Score
27%
14%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 4.32g)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.009g)
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 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.