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  6. Water chestnuts vs. Red potato

Water chestnuts vs. Red potato — In-Depth Nutrition Comparison

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What are the main differences between Water chestnuts and Red potato?

  • Water chestnuts are richer in Copper, Vitamin B2, Vitamin B6, Vitamin E , Manganese, and Vitamin B1, while Red potato is higher in Vitamin C, and Iron.
  • Water chestnuts' daily need coverage for Copper is 17% higher.
  • Red potato has 15 times less Vitamin E than Water chestnuts. Water chestnuts have 1.2mg of Vitamin E , while Red potato has 0.08mg.

We used Waterchestnuts, chinese, (matai), raw and Potatoes, red, flesh and skin, baked types in this comparison.

Infographic

Water chestnuts vs Red potato 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
6
:
4
Red potato
Red potato
Contains more Calcium +22.2%
Contains more Zinc +25%
Contains more Copper +87.4%
Contains more Manganese +91.3%
Contains more Iron +1066.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +14.3%
Contains less Sodium -14.3%
Equal in Potassium - 545
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +22.2%
Contains more Zinc +25%
Contains more Copper +87.4%
Contains more Manganese +91.3%
Contains more Iron +1066.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +14.3%
Contains less Sodium -14.3%
Equal in Potassium - 545

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
:
5
Red potato
Red potato
Contains more Vitamin E +1400%
Contains more Vitamin B1 +94.4%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +54.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +215%
Contains more Vitamin B3 +59.5%
Contains more Folate +68.8%
Contains more Vitamin K +833.3%
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin E +1400%
Contains more Vitamin B1 +94.4%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +54.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +215%
Contains more Vitamin B3 +59.5%
Contains more Folate +68.8%
Contains more Vitamin K +833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Red potato
Red potato
Contains more Carbs +22.2%
Contains more Protein +64.3%
Contains more Fats +50%
Contains more Other +17.3%
Equal in Water - 76.67
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 potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Carbs +22.2%
Contains more Protein +64.3%
Contains more Fats +50%
Contains more Other +17.3%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
0
:
0
Red potato
Red potato
Equal in Saturated Fat - 0.026
Equal in Monounsaturated Fat - 0.002
Equal in Polyunsaturated fat - 0.043
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Equal in Saturated Fat - 0.026
Equal in Monounsaturated Fat - 0.002
Equal in Polyunsaturated fat - 0.043

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Red potato Opinion
Net carbs 20.94g 17.79g Water chestnuts
Protein 1.4g 2.3g Red potato
Fats 0.1g 0.15g Red potato
Carbs 23.94g 19.59g Water chestnuts
Calories 97kcal 89kcal Water chestnuts
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 4.8g 1.43g Red potato
Fiber 3g 1.8g Water chestnuts
Calcium 11mg 9mg Water chestnuts
Iron 0.06mg 0.7mg Red potato
Magnesium 22mg 28mg Red potato
Phosphorus 63mg 72mg Red potato
Potassium 584mg 545mg Water chestnuts
Sodium 14mg 12mg Red potato
Zinc 0.5mg 0.4mg Water chestnuts
Copper 0.326mg 0.174mg Water chestnuts
Manganese 0.331mg 0.173mg Water chestnuts
Selenium 0.7µg Water chestnuts
Vitamin A 0IU 10IU Red potato
Vitamin A RAE 0µg 1µg Red potato
Vitamin E 1.2mg 0.08mg Water chestnuts
Vitamin C 4mg 12.6mg Red potato
Vitamin B1 0.14mg 0.072mg Water chestnuts
Vitamin B2 0.2mg 0.05mg Water chestnuts
Vitamin B3 1mg 1.595mg Red potato
Vitamin B5 0.479mg 0.341mg Water chestnuts
Vitamin B6 0.328mg 0.212mg Water chestnuts
Folate 16µg 27µg Red potato
Vitamin K 0.3µg 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.002g 0.002g
Polyunsaturated fat 0.043g 0.043g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Red potato
Minerals Daily Need Coverage Score
27%
Water chestnuts
22%
Red potato

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 89)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 3.37g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.