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  6. Water chestnuts vs. Russet potato

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

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The main differences between water chestnuts and russet potatoes

  • Water chestnuts are richer in copper, vitamin B2, vitamin E, and vitamin B1, yet russet potatoes are richer in iron.
  • Daily need coverage for copper for water chestnuts is 24% higher.
  • Water chestnuts contain 17 times more vitamin E than russet potatoes. Water chestnuts contain 1.2mg of vitamin E, while russet potatoes contain 0.07mg.
  • Russet potatoes contain less sugar.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Water chestnuts vs Russet 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.
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CopperCopper +204.7%
Contains more ZincZinc +42.9%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +63.6%
Contains more IronIron +1683.3%
Contains more PhosphorusPhosphorus +12.7%
~equal in Potassium ~550mg
~equal in Sodium ~14mg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20%
Contains more Vitamin EVitamin E +1614.3%
Contains more Vitamin B1Vitamin B1 +109%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin CVitamin C +107.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.354mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Russet potato DV% diff.
Copper 0.326mg 0.107mg 24%
Iron 0.06mg 1.07mg 13%
Vitamin B2 0.2mg 0.048mg 12%
Vitamin E 1.2mg 0.07mg 8%
Starch 17.45g 7%
Vitamin B1 0.14mg 0.067mg 6%
Vitamin C 4mg 8.3mg 5%
Manganese 0.331mg 0.228mg 4%
Choline 36.2mg 15mg 4%
Fiber 3g 2.3g 3%
Folate 16µg 26µg 3%
Protein 1.4g 2.63g 2%
Magnesium 22mg 30mg 2%
Vitamin B3 1mg 1.348mg 2%
Vitamin B5 0.479mg 0.38mg 2%
Vitamin B6 0.328mg 0.354mg 2%
Carbs 23.94g 21.44g 1%
Calcium 11mg 18mg 1%
Potassium 584mg 550mg 1%
Zinc 0.5mg 0.35mg 1%
Phosphorus 63mg 71mg 1%
Vitamin K 0.3µg 2µg 1%
Calories 97kcal 97kcal 0%
Fats 0.1g 0.13g 0%
Net carbs 20.94g 19.14g N/A
Sugar 4.8g 1.08g N/A
Sodium 14mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.026g 0.032g 0%
Monounsaturated fat 0.002g 0.003g 0%
Polyunsaturated fat 0.043g 0.054g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more CarbsCarbs +11.7%
Contains more ProteinProtein +87.9%
Contains more FatsFats +30%
Contains more OtherOther +22.7%
~equal in Water ~74.45g

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +25.6%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.