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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
27%
25%
Comparison summary
Which food is lower in Sugar?
Water chestnuts is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 70)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.