Water chestnuts vs. Salsify — In-Depth Nutrition Comparison
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What are the main differences between water chestnuts and salsify?
- Water chestnuts are richer in copper, potassium, vitamin B6, vitamin B1, vitamin E, and manganese, while salsify is higher in iron.
- Water chestnuts' daily need coverage for copper is 28% higher.
- Salsify has 6 times less vitamin E than water chestnuts. Water chestnuts have 1.2mg of vitamin E, while salsify has 0.19mg.
We used Waterchestnuts, chinese, (matai), raw and Salsify, cooked, boiled, drained, without salt types in this comparison.
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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 MagnesiumMagnesium | +22.2% |
| Contains more PotassiumPotassium | +106.4% |
| Contains more CopperCopper | +365.7% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +12.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +57.6% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +327.3% |
| Contains more IronIron | +816.7% |
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 | +531.6% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +155.1% |
| Contains more Vitamin B5Vitamin B5 | +73.6% |
| Contains more Vitamin B6Vitamin B6 | +50.5% |
| Contains more CholineCholine | +39.8% |
| Contains more Vitamin CVitamin C | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.326mg | 0.07mg | 28% |
| Potassium | 584mg | 283mg | 9% |
| Vitamin B6 | 0.328mg | 0.218mg | 8% |
| Vitamin B1 | 0.14mg | 0.056mg | 7% |
| Vitamin E | 1.2mg | 0.19mg | 7% |
| Iron | 0.06mg | 0.55mg | 6% |
| Manganese | 0.331mg | 0.21mg | 5% |
| Vitamin B5 | 0.479mg | 0.276mg | 4% |
| Vitamin B3 | 1mg | 0.392mg | 4% |
| Calcium | 11mg | 47mg | 4% |
| Protein | 1.4g | 2.73g | 3% |
| Carbs | 23.94g | 15.36g | 3% |
| Vitamin B2 | 0.2mg | 0.173mg | 2% |
| Choline | 36.2mg | 25.9mg | 2% |
| Zinc | 0.5mg | 0.3mg | 2% |
| Calories | 97kcal | 68kcal | 1% |
| Phosphorus | 63mg | 56mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Vitamin C | 4mg | 4.6mg | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 20.94g | 12.26g | N/A |
| Sugar | 4.8g | 2.9g | N/A |
| Fiber | 3g | 3.1g | 0% |
| Sodium | 14mg | 16mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Folate | 16µg | 15µg | 0% |
| Saturated fat | 0.026g | 0.041g | 0% |
| Monounsaturated fat | 0.002g | 0.003g | 0% |
| Polyunsaturated fat | 0.043g | 0.074g | 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:
2.73 g
Fats:
0.17 g
Carbs:
15.36 g
Water:
81 g
Other:
0.74 g
| Contains more CarbsCarbs | +55.9% |
| Contains more OtherOther | +48.6% |
| Contains more ProteinProtein | +95% |
| Contains more FatsFats | +70% |
| Contains more WaterWater | +10.3% |
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
0.041 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +72.1% |
