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

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What are the main differences between Water chestnuts and Sweet potato?

  • Water chestnuts are richer in Copper, and Vitamin B2, while Sweet potato is higher in Vitamin A, Vitamin C, Vitamin B5, Iron, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A is 107% higher.
  • Sweet potato has 3 times less Choline than Water chestnuts. Water chestnuts have 36.2mg of Choline, while Sweet potato has 13.1mg.

We used Waterchestnuts, chinese, (matai), raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.

Infographic

Water chestnuts vs Sweet potato 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.
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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.
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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 21% 76%
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
37% 3% 61%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
36% 63%
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

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Sweet potato Opinion
Calories 97kcal 90kcal Water chestnuts
Protein 1.4g 2.01g Sweet potato
Fats 0.1g 0.15g Sweet potato
Vitamin C 4mg 19.6mg Sweet potato
Net carbs 20.94g 17.41g Water chestnuts
Carbs 23.94g 20.71g Water chestnuts
Magnesium 22mg 27mg Sweet potato
Calcium 11mg 38mg Sweet potato
Potassium 584mg 475mg Water chestnuts
Iron 0.06mg 0.69mg Sweet potato
Sugar 4.8g 6.48g Water chestnuts
Fiber 3g 3.3g Sweet potato
Copper 0.326mg 0.161mg Water chestnuts
Zinc 0.5mg 0.32mg Water chestnuts
Starch 7.05g Sweet potato
Phosphorus 63mg 54mg Water chestnuts
Sodium 14mg 36mg Water chestnuts
Vitamin A 0IU 19218IU Sweet potato
Vitamin A 0µg 961µg Sweet potato
Vitamin E 1.2mg 0.71mg Water chestnuts
Manganese 0.331mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Water chestnuts
Vitamin B1 0.14mg 0.107mg Water chestnuts
Vitamin B2 0.2mg 0.106mg Water chestnuts
Vitamin B3 1mg 1.487mg Sweet potato
Vitamin B5 0.479mg 0.884mg Sweet potato
Vitamin B6 0.328mg 0.286mg Water chestnuts
Vitamin K 0.3µg 2.3µg Sweet potato
Folate 16µg 6µg Water chestnuts
Choline 36.2mg 13.1mg Water chestnuts
Saturated Fat 0.026g 0.052g Water chestnuts
Monounsaturated Fat 0.002g 0.002g
Polyunsaturated fat 0.043g 0.092g Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Fructose 0.5g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
111%
Sweet potato
Minerals Daily Need Coverage Score
27%
Water chestnuts
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 70)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.