Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Water chestnuts
  5. Compare
  6. Water chestnuts vs. Vegetable

Water chestnuts vs. Vegetable — In-Depth Nutrition Comparison

Compare

Important differences between water chestnuts and vegetable

  • Water chestnuts have more copper, vitamin B6, potassium, vitamin B5, vitamin B2, and vitamin B1; however, vegetable has more vitamin A, vitamin K, iron, and fiber.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Water chestnuts have 4 times more vitamin B6 than vegetable. Water chestnuts have 0.328mg of vitamin B6, while vegetable has 0.074mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Water chestnuts vs Vegetable 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% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +245.6%
Contains more CopperCopper +292.8%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +127.3%
Contains more IronIron +1266.7%
Contains more ManganeseManganese +14.5%
~equal in Magnesium ~22mg
~equal in Zinc ~0.49mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B1Vitamin B1 +97.2%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +343.2%
Contains more CholineCholine +50.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Vegetable DV% diff.
Copper 0.326mg 0.083mg 27%
Vitamin A 0µg 214µg 24%
Vitamin B6 0.328mg 0.074mg 20%
Vitamin K 0.3µg 23.5µg 19%
Potassium 584mg 169mg 12%
Iron 0.06mg 0.82mg 10%
Vitamin B5 0.479mg 0.151mg 7%
Vitamin B1 0.14mg 0.071mg 6%
Vitamin B2 0.2mg 0.12mg 6%
Fiber 3g 4.4g 6%
Vitamin E 1.2mg 0.38mg 5%
Carbs 23.94g 13.09g 4%
Protein 1.4g 2.86g 3%
Choline 36.2mg 24.1mg 2%
Manganese 0.331mg 0.379mg 2%
Calories 97kcal 65kcal 2%
Phosphorus 63mg 51mg 2%
Sodium 14mg 35mg 1%
Selenium 0.7µg 0.3µg 1%
Calcium 11mg 25mg 1%
Vitamin B3 1mg 0.851mg 1%
Vitamin C 4mg 3.2mg 1%
Folate 16µg 19µg 1%
Fats 0.1g 0.15g 0%
Net carbs 20.94g 8.69g N/A
Magnesium 22mg 22mg 0%
Sugar 4.8g 3.12g N/A
Zinc 0.5mg 0.49mg 0%
Saturated fat 0.026g 0.031g 0%
Monounsaturated fat 0.002g 0.01g 0%
Polyunsaturated fat 0.043g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more CarbsCarbs +82.9%
Contains more OtherOther +64.2%
Contains more ProteinProtein +104.3%
Contains more FatsFats +50%
Contains more WaterWater +13.3%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +67.4%

People also compare

Water chestnuts
Water chestnuts vs Jícama raw
Jícama raw
Water chestnuts
Water chestnuts vs Chestnut
Chestnut
Water chestnuts
Water chestnuts vs Cashew
Cashew
Vegetable
Vegetable vs Tomato
Tomato
Vegetable
Vegetable vs Potato
Potato
Vegetable
Vegetable vs Pork Meat
Pork Meat

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.