Water chestnuts vs. Rutabagas — In-Depth Nutrition Comparison
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Summary of differences between water chestnuts and rutabagas
- Water chestnuts have more copper, vitamin B6, vitamin B2, manganese, potassium, vitamin B5, and vitamin E; however, rutabagas are higher in vitamin C.
- Water chestnuts cover your daily need for copper, 33% more than rutabagas.
- Water chestnuts have 5 times more vitamin B2 than rutabagas. While water chestnuts have 0.2mg of vitamin B2, rutabagas have only 0.04mg.
These are the specific foods used in this comparison Waterchestnuts, chinese, (matai), raw and Rutabagas, raw.
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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 more PotassiumPotassium | +91.5% |
| Contains more CopperCopper | +918.8% |
| Contains more ZincZinc | +108.3% |
| Contains more PhosphorusPhosphorus | +18.9% |
| Contains more ManganeseManganese | +152.7% |
| Contains more CalciumCalcium | +290.9% |
| Contains more IronIron | +633.3% |
| Contains less SodiumSodium | -14.3% |
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.
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +55.6% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +199.4% |
| Contains more Vitamin B6Vitamin B6 | +228% |
| Contains more CholineCholine | +156.7% |
| Contains more Vitamin CVitamin C | +525% |
| Contains more FolateFolate | +31.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.326mg | 0.032mg | 33% |
| Vitamin C | 4mg | 25mg | 23% |
| Vitamin B6 | 0.328mg | 0.1mg | 18% |
| Vitamin B2 | 0.2mg | 0.04mg | 12% |
| Manganese | 0.331mg | 0.131mg | 9% |
| Potassium | 584mg | 305mg | 8% |
| Vitamin E | 1.2mg | 0.3mg | 6% |
| Vitamin B5 | 0.479mg | 0.16mg | 6% |
| Carbs | 23.94g | 8.62g | 5% |
| Iron | 0.06mg | 0.44mg | 5% |
| Choline | 36.2mg | 14.1mg | 4% |
| Vitamin B1 | 0.14mg | 0.09mg | 4% |
| Calories | 97kcal | 37kcal | 3% |
| Calcium | 11mg | 43mg | 3% |
| Fiber | 3g | 2.3g | 3% |
| Vitamin B3 | 1mg | 0.7mg | 2% |
| Fructose | 1.61g | 2% | |
| Zinc | 0.5mg | 0.24mg | 2% |
| Protein | 1.4g | 1.08g | 1% |
| Phosphorus | 63mg | 53mg | 1% |
| Folate | 16µg | 21µg | 1% |
| Fats | 0.1g | 0.16g | 0% |
| Net carbs | 20.94g | 6.32g | N/A |
| Magnesium | 22mg | 20mg | 0% |
| Sugar | 4.8g | 4.46g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 14mg | 12mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Saturated fat | 0.026g | 0.027g | 0% |
| Monounsaturated fat | 0.002g | 0.025g | 0% |
| Polyunsaturated fat | 0.043g | 0.088g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +29.6% |
| Contains more CarbsCarbs | +177.7% |
| Contains more OtherOther | +54.9% |
| Contains more FatsFats | +60% |
| Contains more WaterWater | +21.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +104.7% |
~equal in
Saturated fat
~0.027g
