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  6. Water chestnuts vs. Seaweed

Water chestnuts vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between Water chestnuts and Seaweed

  • Water chestnuts have more Vitamin B6, Copper, Potassium, and Vitamin B1, however, Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, and Calcium.
  • Seaweed covers your daily need of Vitamin K 55% more than Water chestnuts.
  • Water chestnuts have 164 times more Vitamin B6 than Seaweed. While Water chestnuts have 0.328mg of Vitamin B6, Seaweed has only 0.002mg.
  • Water chestnuts have less Sodium.

These are the specific foods used in this comparison Waterchestnuts, chinese, (matai), raw and Seaweed, kelp, raw.

Infographic

Water chestnuts vs Seaweed 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
5
:
4
Seaweed
Seaweed
Contains more Phosphorus +50%
Contains more Potassium +556.2%
Contains less Sodium -94%
Contains more Copper +150.8%
Contains more Manganese +65.5%
Contains more Calcium +1427.3%
Contains more Iron +4650%
Contains more Magnesium +450%
Contains more Zinc +146%
Equal in Selenium - 0.7
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +50%
Contains more Potassium +556.2%
Contains less Sodium -94%
Contains more Copper +150.8%
Contains more Manganese +65.5%
Contains more Calcium +1427.3%
Contains more Iron +4650%
Contains more Magnesium +450%
Contains more Zinc +146%
Equal in Selenium - 0.7

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.
Water chestnuts
Water chestnuts
6
:
4
Seaweed
Seaweed
Contains more Vitamin E +37.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +16300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34%
Contains more Folate +1025%
Contains more Vitamin K +21900%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin E +37.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +16300%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34%
Contains more Folate +1025%
Contains more Vitamin K +21900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Seaweed
Seaweed
Contains more Carbs +150.2%
Contains more Protein +20%
Contains more Fats +460%
Contains more Water +11.1%
Contains more Other +500.9%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Carbs +150.2%
Contains more Protein +20%
Contains more Fats +460%
Contains more Water +11.1%
Contains more Other +500.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Seaweed
Seaweed
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +4800%
Equal in Polyunsaturated fat - 0.047
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +4800%
Equal in Polyunsaturated fat - 0.047

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Seaweed Opinion
Net carbs 20.94g 8.27g Water chestnuts
Protein 1.4g 1.68g Seaweed
Fats 0.1g 0.56g Seaweed
Carbs 23.94g 9.57g Water chestnuts
Calories 97kcal 43kcal Water chestnuts
Sugar 4.8g 0.6g Seaweed
Fiber 3g 1.3g Water chestnuts
Calcium 11mg 168mg Seaweed
Iron 0.06mg 2.85mg Seaweed
Magnesium 22mg 121mg Seaweed
Phosphorus 63mg 42mg Water chestnuts
Potassium 584mg 89mg Water chestnuts
Sodium 14mg 233mg Water chestnuts
Zinc 0.5mg 1.23mg Seaweed
Copper 0.326mg 0.13mg Water chestnuts
Manganese 0.331mg 0.2mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 0IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 1.2mg 0.87mg Water chestnuts
Vitamin C 4mg 3mg Water chestnuts
Vitamin B1 0.14mg 0.05mg Water chestnuts
Vitamin B2 0.2mg 0.15mg Water chestnuts
Vitamin B3 1mg 0.47mg Water chestnuts
Vitamin B5 0.479mg 0.642mg Seaweed
Vitamin B6 0.328mg 0.002mg Water chestnuts
Folate 16µg 180µg Seaweed
Vitamin K 0.3µg 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.026g 0.247g Water chestnuts
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.002g 0.098g Seaweed
Polyunsaturated fat 0.043g 0.047g Seaweed

Which food is preferable for your diet?

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

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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
36%
Seaweed
Minerals Daily Need Coverage Score
27%
Water chestnuts
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.221g)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 4.2g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.