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  6. Water chestnuts vs. Spirulina

Water chestnuts vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between Water chestnuts and Spirulina

  • Water chestnuts are richer in Vitamin B6, Potassium, Fiber, Phosphorus, Manganese, and Choline, yet Spirulina is richer in Iron, Copper, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Iron from Spirulina is 34% higher.
  • Water chestnuts contain 10 times more Vitamin B6 than Spirulina. Water chestnuts contain 0.328mg of Vitamin B6, while Spirulina contains 0.034mg.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Seaweed, spirulina, raw.

Infographic

Water chestnuts vs Spirulina 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
6
:
3
Spirulina
Spirulina
Contains more Magnesium +15.8%
Contains more Phosphorus +472.7%
Contains more Potassium +359.8%
Contains less Sodium -85.7%
Contains more Zinc +150%
Contains more Manganese +78%
Contains more Iron +4550%
Contains more Copper +83.1%
Equal in Calcium - 12
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%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Magnesium +15.8%
Contains more Phosphorus +472.7%
Contains more Potassium +359.8%
Contains less Sodium -85.7%
Contains more Zinc +150%
Contains more Manganese +78%
Contains more Iron +4550%
Contains more Copper +83.1%
Equal in Calcium - 12
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
5
:
5
Spirulina
Spirulina
Contains more Vitamin E +144.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +864.7%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +733.3%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin E +144.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +864.7%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Spirulina
Spirulina
Contains more Carbs +889.3%
Contains more Other +83.3%
Contains more Protein +322.9%
Contains more Fats +290%
Contains more Water +23.4%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +889.3%
Contains more Other +83.3%
Contains more Protein +322.9%
Contains more Fats +290%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +146.5%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +146.5%

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 Spirulina
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 Spirulina Opinion
Net carbs 20.94g 2.02g Water chestnuts
Protein 1.4g 5.92g Spirulina
Fats 0.1g 0.39g Spirulina
Carbs 23.94g 2.42g Water chestnuts
Calories 97kcal 26kcal Water chestnuts
Sugar 4.8g 0.3g Spirulina
Fiber 3g 0.4g Water chestnuts
Calcium 11mg 12mg Spirulina
Iron 0.06mg 2.79mg Spirulina
Magnesium 22mg 19mg Water chestnuts
Phosphorus 63mg 11mg Water chestnuts
Potassium 584mg 127mg Water chestnuts
Sodium 14mg 98mg Water chestnuts
Zinc 0.5mg 0.2mg Water chestnuts
Copper 0.326mg 0.597mg Spirulina
Manganese 0.331mg 0.186mg Water chestnuts
Selenium 0.7µg 0.7µg
Vitamin A 0IU 56IU Spirulina
Vitamin A RAE 0µg 3µg Spirulina
Vitamin E 1.2mg 0.49mg Water chestnuts
Vitamin C 4mg 0.9mg Water chestnuts
Vitamin B1 0.14mg 0.222mg Spirulina
Vitamin B2 0.2mg 0.342mg Spirulina
Vitamin B3 1mg 1.196mg Spirulina
Vitamin B5 0.479mg 0.325mg Water chestnuts
Vitamin B6 0.328mg 0.034mg Water chestnuts
Folate 16µg 9µg Water chestnuts
Vitamin K 0.3µg 2.5µg Spirulina
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.026g 0.135g Water chestnuts
Monounsaturated Fat 0.002g 0.034g Spirulina
Polyunsaturated fat 0.043g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
27%
Water chestnuts
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 84mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.109g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 4.5g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.