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  6. Water chestnuts vs. Turnip greens

Water chestnuts vs. Turnip greens — In-Depth Nutrition Comparison

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What are the differences between water chestnuts and turnip greens?

  • Water chestnuts are higher in vitamin B6, potassium, vitamin B2, and copper; however, turnip greens is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and iron.
  • Turnip greens's daily need coverage for vitamin K is 306% more.
  • Turnip greens contains 3 times less potassium than water chestnuts. Water chestnuts contain 584mg of potassium, while turnip greens contains 203mg.

We used Waterchestnuts, chinese, (matai), raw and Turnip greens, cooked, boiled, drained, without salt types in this article.

Infographic

Water chestnuts vs Turnip greens 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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more PotassiumPotassium +187.7%
Contains more CopperCopper +28.9%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +117.2%
Contains less SodiumSodium -51.7%
Contains more CalciumCalcium +1145.5%
Contains more IronIron +1233.3%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~22mg
~equal in Manganese ~0.337mg

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more CholineCholine +11966.7%
Contains more Vitamin CVitamin C +585%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +56.7%
Contains more Vitamin KVitamin K +122433.3%
Contains more FolateFolate +637.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Turnip greens DV% diff.
Vitamin K 0.3µg 367.6µg 306%
Vitamin A 0µg 381µg 42%
Vitamin C 4mg 27.4mg 26%
Folate 16µg 118µg 26%
Calcium 11mg 137mg 13%
Vitamin B6 0.328mg 0.18mg 11%
Potassium 584mg 203mg 11%
Vitamin B2 0.2mg 0.072mg 10%
Iron 0.06mg 0.8mg 9%
Copper 0.326mg 0.253mg 8%
Vitamin B1 0.14mg 0.045mg 8%
Carbs 23.94g 4.36g 7%
Choline 36.2mg 0.3mg 7%
Vitamin E 1.2mg 1.88mg 5%
Phosphorus 63mg 29mg 5%
Vitamin B5 0.479mg 0.274mg 4%
Vitamin B3 1mg 0.411mg 4%
Calories 97kcal 20kcal 4%
Zinc 0.5mg 0.14mg 3%
Fiber 3g 3.5g 2%
Protein 1.4g 1.14g 1%
Sodium 14mg 29mg 1%
Fats 0.1g 0.23g 0%
Net carbs 20.94g 0.86g N/A
Magnesium 22mg 22mg 0%
Sugar 4.8g 0.53g N/A
Manganese 0.331mg 0.337mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.026g 0.053g 0%
Monounsaturated fat 0.002g 0.015g 0%
Polyunsaturated fat 0.043g 0.091g 0%
Tryptophan 0.02mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0%
Methionine 0.026mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +22.8%
Contains more CarbsCarbs +449.1%
Contains more FatsFats +130%
Contains more WaterWater +26.9%
~equal in Other ~1.07g

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
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +111.6%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.