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  6. Water chestnuts vs. Red leaf lettuce

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

Water chestnuts vs Red leaf lettuce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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.
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%
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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%
~equal in Vitamin C ~3.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Red leaf lettuce 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%

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
2% 96%
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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
18% 5% 77%
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%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.