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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 K, Vitamin A RAE, and Iron.
  • Red leaf lettuce covers your daily Vitamin K needs 117% 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.
Water chestnuts
Water chestnuts
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +83.3%
Contains more Phosphorus +125%
Contains more Potassium +212.3%
Contains less Sodium -44%
Contains more Zinc +150%
Contains more Copper +1064.3%
Contains more Manganese +63.1%
Contains more Calcium +200%
Contains more Iron +1900%
Contains more Selenium +114.3%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +83.3%
Contains more Phosphorus +125%
Contains more Potassium +212.3%
Contains less Sodium -44%
Contains more Zinc +150%
Contains more Copper +1064.3%
Contains more Manganese +63.1%
Contains more Calcium +200%
Contains more Iron +1900%
Contains more Selenium +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.
Water chestnuts
Water chestnuts
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +700%
Contains more Vitamin B1 +118.8%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +232.6%
Contains more Vitamin B6 +228%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +46666.7%
Equal in Vitamin C - 3.7
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +700%
Contains more Vitamin B1 +118.8%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +232.6%
Contains more Vitamin B6 +228%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +46666.7%
Equal in Vitamin C - 3.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +959.3%
Contains more Other +100%
Contains more Fats +120%
Contains more Water +30.2%
Equal in Protein - 1.33
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +959.3%
Contains more Other +100%
Contains more Fats +120%
Contains more Water +30.2%
Equal in Protein - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
0
:
3
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +67.4%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated 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.
Water chestnuts Red leaf lettuce
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Water chestnuts Red leaf lettuce Opinion
Net carbs 20.94g 1.36g Water chestnuts
Protein 1.4g 1.33g Water chestnuts
Fats 0.1g 0.22g Red leaf lettuce
Carbs 23.94g 2.26g Water chestnuts
Calories 97kcal 16kcal Water chestnuts
Fructose 0.28g Red leaf lettuce
Sugar 4.8g 0.48g Red leaf lettuce
Fiber 3g 0.9g Water chestnuts
Calcium 11mg 33mg Red leaf lettuce
Iron 0.06mg 1.2mg Red leaf lettuce
Magnesium 22mg 12mg Water chestnuts
Phosphorus 63mg 28mg Water chestnuts
Potassium 584mg 187mg Water chestnuts
Sodium 14mg 25mg Water chestnuts
Zinc 0.5mg 0.2mg Water chestnuts
Copper 0.326mg 0.028mg Water chestnuts
Manganese 0.331mg 0.203mg Water chestnuts
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 1.2mg 0.15mg Water chestnuts
Vitamin C 4mg 3.7mg Water chestnuts
Vitamin B1 0.14mg 0.064mg Water chestnuts
Vitamin B2 0.2mg 0.077mg Water chestnuts
Vitamin B3 1mg 0.321mg Water chestnuts
Vitamin B5 0.479mg 0.144mg Water chestnuts
Vitamin B6 0.328mg 0.1mg Water chestnuts
Folate 16µg 36µg Red leaf lettuce
Vitamin K 0.3µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.026g 0.017g Red leaf lettuce
Monounsaturated Fat 0.002g 0.005g Red leaf lettuce
Polyunsaturated fat 0.043g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
27%
Water chestnuts
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 4.32g)
Which food is lower in Saturated Fat?
Red leaf lettuce
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.

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.