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Water chestnuts vs. Sun-dried tomato — In-Depth Nutrition Comparison

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The main differences between water chestnuts and sun-dried tomato

  • Sun-dried tomato is richer than water chestnuts in vitamin C, iron, potassium, vitamin A, vitamin B3, copper, vitamin B2, magnesium, and fiber.
  • Daily need coverage for vitamin C for sun-dried tomato is 109% higher.
  • Water chestnuts contain less sodium.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Water chestnuts vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +168%
Contains more IronIron +4366.7%
Contains more CopperCopper +45.1%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +120.6%
Contains more ManganeseManganese +40.8%
Contains more SeleniumSelenium +328.6%

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 Choline Choline 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2445%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +263%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B6 ~0.319mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Sun-dried tomato DV% diff.
Vitamin C 4mg 101.8mg 109%
Iron 0.06mg 2.68mg 33%
Potassium 584mg 1565mg 29%
Fats 0.1g 14.08g 22%
Monounsaturated fat 0.002g 8.663g 22%
Copper 0.326mg 0.473mg 16%
Vitamin B3 1mg 3.63mg 16%
Vitamin B2 0.2mg 0.383mg 14%
Magnesium 22mg 81mg 14%
Polyunsaturated fat 0.043g 2.06g 13%
Sodium 14mg 266mg 11%
Fiber 3g 5.8g 11%
Phosphorus 63mg 139mg 11%
Saturated fat 0.026g 1.893g 8%
Vitamin E 1.2mg 8%
Choline 36.2mg 7%
Vitamin A 0µg 64µg 7%
Protein 1.4g 5.06g 7%
Manganese 0.331mg 0.466mg 6%
Calories 97kcal 213kcal 6%
Vitamin B1 0.14mg 0.193mg 4%
Selenium 0.7µg 3µg 4%
Calcium 11mg 47mg 4%
Zinc 0.5mg 0.78mg 3%
Folate 16µg 23µg 2%
Vitamin B6 0.328mg 0.319mg 1%
Carbs 23.94g 23.33g 0%
Net carbs 20.94g 17.53g N/A
Sugar 4.8g N/A
Vitamin B5 0.479mg 0.479mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +36.5%
Contains more ProteinProtein +261.4%
Contains more FatsFats +13980%
Contains more OtherOther +236.4%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +433050%
Contains more Poly. FatPolyunsaturated fat +4690.7%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.