Water chestnuts vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between water chestnuts and sweet potatoes?
- Water chestnuts are richer in copper and vitamin B2, while sweet potatoes are higher in vitamin A, vitamin C, vitamin B5, iron, and manganese.
- Sweet potatoes' daily need coverage for vitamin A is 384% higher.
- Sweet potatoes have 3 times less choline than water chestnuts. Water chestnuts have 36.2mg of choline, while sweet potatoes have 13.1mg.
We used Waterchestnuts, chinese, (matai), raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.
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.
| Contains more PotassiumPotassium | +22.9% |
| Contains more CopperCopper | +102.5% |
| Contains more ZincZinc | +56.3% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +245.5% |
| Contains more IronIron | +1050% |
| Contains more ManganeseManganese | +50.2% |
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.
| Contains more Vitamin EVitamin E | +69% |
| Contains more Vitamin B1Vitamin B1 | +30.8% |
| Contains more Vitamin B2Vitamin B2 | +88.7% |
| Contains more Vitamin B6Vitamin B6 | +14.7% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +176.3% |
| Contains more Vitamin CVitamin C | +390% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +48.7% |
| Contains more Vitamin B5Vitamin B5 | +84.6% |
| Contains more Vitamin KVitamin K | +666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 961µg | 107% |
| Copper | 0.326mg | 0.161mg | 18% |
| Vitamin C | 4mg | 19.6mg | 17% |
| Iron | 0.06mg | 0.69mg | 8% |
| Vitamin B5 | 0.479mg | 0.884mg | 8% |
| Vitamin B2 | 0.2mg | 0.106mg | 7% |
| Manganese | 0.331mg | 0.497mg | 7% |
| Choline | 36.2mg | 13.1mg | 4% |
| Starch | 7.05g | 3% | |
| Vitamin B3 | 1mg | 1.487mg | 3% |
| Vitamin B1 | 0.14mg | 0.107mg | 3% |
| Potassium | 584mg | 475mg | 3% |
| Calcium | 11mg | 38mg | 3% |
| Vitamin B6 | 0.328mg | 0.286mg | 3% |
| Folate | 16µg | 6µg | 3% |
| Vitamin E | 1.2mg | 0.71mg | 3% |
| Zinc | 0.5mg | 0.32mg | 2% |
| Vitamin K | 0.3µg | 2.3µg | 2% |
| Protein | 1.4g | 2.01g | 1% |
| Fructose | 0.5g | 1% | |
| Selenium | 0.7µg | 0.2µg | 1% |
| Carbs | 23.94g | 20.71g | 1% |
| Phosphorus | 63mg | 54mg | 1% |
| Fiber | 3g | 3.3g | 1% |
| Sodium | 14mg | 36mg | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Calories | 97kcal | 90kcal | 0% |
| Fats | 0.1g | 0.15g | 0% |
| Net carbs | 20.94g | 17.41g | N/A |
| Sugar | 4.8g | 6.48g | N/A |
| Saturated fat | 0.026g | 0.052g | 0% |
| Monounsaturated fat | 0.002g | 0.002g | 0% |
| Polyunsaturated fat | 0.043g | 0.092g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more CarbsCarbs | +15.6% |
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +50% |
| Contains more OtherOther | +22.7% |
~equal in
Water
~75.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +114% |
~equal in
Monounsaturated fat
~0.002g
