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  6. Water chestnuts vs. Sweet onion

Water chestnuts vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between Water chestnuts and Sweet onion

  • Sweet onion has less Copper, Vitamin B6, Vitamin B2, Potassium, Manganese, Fiber, Vitamin B1, Vitamin E , Vitamin B5, and Choline.
  • Water chestnuts' daily need coverage for Copper is 30% more.
  • Water chestnuts have 60 times more Vitamin E than Sweet onion. Water chestnuts have 1.2mg of Vitamin E , while Sweet onion has 0.02mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Onions, sweet, raw.

Infographic

Water chestnuts vs Sweet onion 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
7
:
3
Sweet onion
Sweet onion
Contains more Magnesium +144.4%
Contains more Phosphorus +133.3%
Contains more Potassium +390.8%
Contains more Zinc +284.6%
Contains more Copper +482.1%
Contains more Manganese +335.5%
Contains more Selenium +40%
Contains more Calcium +81.8%
Contains more Iron +333.3%
Contains less Sodium -42.9%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Magnesium +144.4%
Contains more Phosphorus +133.3%
Contains more Potassium +390.8%
Contains more Zinc +284.6%
Contains more Copper +482.1%
Contains more Manganese +335.5%
Contains more Selenium +40%
Contains more Calcium +81.8%
Contains more Iron +333.3%
Contains less Sodium -42.9%

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
7
:
3
Sweet onion
Sweet onion
Contains more Vitamin E +5900%
Contains more Vitamin B1 +241.5%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +651.9%
Contains more Vitamin B5 +388.8%
Contains more Vitamin B6 +152.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Folate +43.8%
Equal in Vitamin K - 0.3
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%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin E +5900%
Contains more Vitamin B1 +241.5%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +651.9%
Contains more Vitamin B5 +388.8%
Contains more Vitamin B6 +152.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Folate +43.8%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
4
:
1
Sweet onion
Sweet onion
Contains more Protein +75%
Contains more Fats +25%
Contains more Carbs +217.1%
Contains more Other +233.3%
Contains more Water +24.2%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +75%
Contains more Fats +25%
Contains more Carbs +217.1%
Contains more Other +233.3%
Contains more Water +24.2%

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Sweet onion Opinion
Net carbs 20.94g 6.65g Water chestnuts
Protein 1.4g 0.8g Water chestnuts
Fats 0.1g 0.08g Water chestnuts
Carbs 23.94g 7.55g Water chestnuts
Calories 97kcal 32kcal Water chestnuts
Fructose 2.02g Sweet onion
Sugar 4.8g 5.02g Water chestnuts
Fiber 3g 0.9g Water chestnuts
Calcium 11mg 20mg Sweet onion
Iron 0.06mg 0.26mg Sweet onion
Magnesium 22mg 9mg Water chestnuts
Phosphorus 63mg 27mg Water chestnuts
Potassium 584mg 119mg Water chestnuts
Sodium 14mg 8mg Sweet onion
Zinc 0.5mg 0.13mg Water chestnuts
Copper 0.326mg 0.056mg Water chestnuts
Manganese 0.331mg 0.076mg Water chestnuts
Selenium 0.7µg 0.5µg Water chestnuts
Vitamin A 0IU 1IU Sweet onion
Vitamin E 1.2mg 0.02mg Water chestnuts
Vitamin C 4mg 4.8mg Sweet onion
Vitamin B1 0.14mg 0.041mg Water chestnuts
Vitamin B2 0.2mg 0.02mg Water chestnuts
Vitamin B3 1mg 0.133mg Water chestnuts
Vitamin B5 0.479mg 0.098mg Water chestnuts
Vitamin B6 0.328mg 0.13mg Water chestnuts
Folate 16µg 23µg Sweet onion
Vitamin K 0.3µg 0.3µg
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.026g Sweet onion
Monounsaturated Fat 0.002g Water chestnuts
Polyunsaturated fat 0.043g Water chestnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
27%
Water chestnuts
8%
Sweet onion

Comparison summary

Which food is richer in minerals?
Water chestnuts
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 0.22g)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.026g)
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.