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  6. Water chestnuts vs. Shallot

Water chestnuts vs. Shallot — In-Depth Nutrition Comparison

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A recap on the differences between water chestnuts and shallots

  • Water chestnuts are higher in copper, vitamin B2, vitamin E, potassium, and vitamin B1, yet shallots are higher in iron.
  • Water chestnuts cover your daily copper needs 26% more than shallots.
  • Water chestnuts contain 30 times more vitamin E than shallots. While water chestnuts contain 1.2mg of vitamin E, shallots contain only 0.04mg.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Shallots, raw.

Infographic

Water chestnuts vs Shallot infographic
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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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more PotassiumPotassium +74.9%
Contains more CopperCopper +270.5%
Contains more ZincZinc +25%
Contains more ManganeseManganese +13.4%
Contains more CalciumCalcium +236.4%
Contains more IronIron +1900%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +71.4%
~equal in Magnesium ~21mg
~equal in Phosphorus ~60mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +65.2%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +112.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.345mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Shallot DV% diff.
Copper 0.326mg 0.088mg 26%
Iron 0.06mg 1.2mg 14%
Vitamin B2 0.2mg 0.02mg 14%
Vitamin E 1.2mg 0.04mg 8%
Potassium 584mg 334mg 7%
Vitamin B1 0.14mg 0.06mg 7%
Vitamin B3 1mg 0.2mg 5%
Folate 16µg 34µg 5%
Choline 36.2mg 11.3mg 5%
Vitamin C 4mg 8mg 4%
Vitamin B5 0.479mg 0.29mg 4%
Calcium 11mg 37mg 3%
Protein 1.4g 2.5g 2%
Carbs 23.94g 16.8g 2%
Manganese 0.331mg 0.292mg 2%
Calories 97kcal 72kcal 1%
Fiber 3g 3.2g 1%
Zinc 0.5mg 0.4mg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B6 0.328mg 0.345mg 1%
Fats 0.1g 0.1g 0%
Net carbs 20.94g 13.6g N/A
Magnesium 22mg 21mg 0%
Sugar 4.8g 7.87g N/A
Phosphorus 63mg 60mg 0%
Sodium 14mg 12mg 0%
Vitamin K 0.3µg 0.8µg 0%
Saturated fat 0.026g 0.017g 0%
Monounsaturated fat 0.002g 0.014g 0%
Polyunsaturated fat 0.043g 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more CarbsCarbs +42.5%
Contains more OtherOther +37.5%
Contains more ProteinProtein +78.6%
~equal in Fats ~0.1g
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +600%
~equal in Polyunsaturated fat ~0.039g

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.