Water chestnuts vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between Water chestnuts and Russet potato
- Water chestnuts are richer in Copper, Vitamin B2, Vitamin E , and Vitamin B1, yet Russet potato is richer in Iron.
- Daily need coverage for Copper from Water chestnuts is 24% higher.
- Water chestnuts contain 17 times more Vitamin E than Russet potato. Water chestnuts contain 1.2mg of Vitamin E , while Russet potato contains 0.07mg.
- Russet potato contains less Sugar.
Food types used in this article are Waterchestnuts, chinese, (matai), raw and Potatoes, Russet, flesh and skin, baked.
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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
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Zinc
+42.9%
Contains
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Copper
+204.7%
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Manganese
+45.2%
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Selenium
+40%
Contains
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Calcium
+63.6%
Contains
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Iron
+1683.3%
Contains
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Magnesium
+36.4%
Contains
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Phosphorus
+12.7%
Equal in Potassium - 550
Equal in Sodium - 14
Contains
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Zinc
+42.9%
Contains
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Copper
+204.7%
Contains
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Manganese
+45.2%
Contains
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Selenium
+40%
Contains
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Calcium
+63.6%
Contains
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Iron
+1683.3%
Contains
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Magnesium
+36.4%
Contains
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Phosphorus
+12.7%
Equal in Potassium - 550
Equal in Sodium - 14
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
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Vitamin E
+1614.3%
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Vitamin B1
+109%
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Vitamin B2
+316.7%
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Vitamin B5
+26.1%
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Vitamin A
+∞%
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Vitamin C
+107.5%
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Vitamin B3
+34.8%
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Folate
+62.5%
Contains
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Vitamin K
+566.7%
Equal in Vitamin B6 - 0.354
Contains
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Vitamin E
+1614.3%
Contains
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Vitamin B1
+109%
Contains
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Vitamin B2
+316.7%
Contains
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Vitamin B5
+26.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+107.5%
Contains
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Vitamin B3
+34.8%
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Folate
+62.5%
Contains
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Vitamin K
+566.7%
Equal in Vitamin B6 - 0.354
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+11.7%
Contains
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Protein
+87.9%
Contains
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Fats
+30%
Contains
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Other
+22.7%
Equal in Water - 74.45
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Carbs
+11.7%
Contains
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Protein
+87.9%
Contains
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Fats
+30%
Contains
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Other
+22.7%
Equal in Water - 74.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-18.8%
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Monounsaturated Fat
+50%
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Polyunsaturated fat
+25.6%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
less
Saturated Fat
-18.8%
Contains
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Monounsaturated Fat
+50%
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Polyunsaturated fat
+25.6%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.94g | 19.14g |
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| Protein | 1.4g | 2.63g |
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| Fats | 0.1g | 0.13g |
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| Carbs | 23.94g | 21.44g |
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| Calories | 97kcal | 97kcal | |
| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 4.8g | 1.08g |
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| Fiber | 3g | 2.3g |
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| Calcium | 11mg | 18mg |
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| Iron | 0.06mg | 1.07mg |
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| Magnesium | 22mg | 30mg |
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| Phosphorus | 63mg | 71mg |
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| Potassium | 584mg | 550mg |
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| Sodium | 14mg | 14mg | |
| Zinc | 0.5mg | 0.35mg |
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| Copper | 0.326mg | 0.107mg |
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| Manganese | 0.331mg | 0.228mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 1.2mg | 0.07mg |
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| Vitamin C | 4mg | 8.3mg |
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| Vitamin B1 | 0.14mg | 0.067mg |
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| Vitamin B2 | 0.2mg | 0.048mg |
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| Vitamin B3 | 1mg | 1.348mg |
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| Vitamin B5 | 0.479mg | 0.38mg |
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| Vitamin B6 | 0.328mg | 0.354mg |
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| Folate | 16µg | 26µg |
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| Vitamin K | 0.3µg | 2µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Saturated Fat | 0.026g | 0.032g |
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| Monounsaturated Fat | 0.002g | 0.003g |
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| Polyunsaturated fat | 0.043g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
27%
23%
Comparison summary
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 82)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (14 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.