Water chestnuts vs. Watercress — In-Depth Nutrition Comparison
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How are water chestnuts and watercress different?
- Water chestnuts are higher in copper, vitamin B6, fiber, potassium, and vitamin B2; however, watercress is richer in vitamin K, vitamin C, vitamin A, and calcium.
- Daily need coverage for vitamin K for watercress is 208% higher.
- Water chestnuts contain 6 times more fiber than watercress. While water chestnuts contain 3g of fiber, watercress contains only 0.5g.
Waterchestnuts, chinese, (matai), raw and Watercress, raw are the varieties used in this article.
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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 | +77% |
| Contains more CopperCopper | +323.4% |
| Contains more ZincZinc | +354.5% |
| Contains less SodiumSodium | -65.9% |
| Contains more ManganeseManganese | +35.7% |
| Contains more CalciumCalcium | +990.9% |
| Contains more IronIron | +233.3% |
| Contains more SeleniumSelenium | +28.6% |
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 | +20% |
| Contains more Vitamin B1Vitamin B1 | +55.6% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +400% |
| Contains more Vitamin B5Vitamin B5 | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +154.3% |
| Contains more FolateFolate | +77.8% |
| Contains more CholineCholine | +302.2% |
| Contains more Vitamin CVitamin C | +975% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +83233.3% |
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:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more CarbsCarbs | +1755.8% |
| Contains more ProteinProtein | +64.3% |
| Contains more WaterWater | +29.5% |
~equal in
Fats
~0.1g
~equal in
Other
~1.2g
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Poly. FatPolyunsaturated fat | +22.9% |
| Contains more Mono. FatMonounsaturated fat | +300% |
~equal in
Saturated fat
~0.027g
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.3µg | 250µg | 208% |
| Vitamin C | 4mg | 43mg | 43% |
| Copper | 0.326mg | 0.077mg | 28% |
| Vitamin A | 0µg | 160µg | 18% |
| Vitamin B6 | 0.328mg | 0.129mg | 15% |
| Calcium | 11mg | 120mg | 11% |
| Fiber | 3g | 0.5g | 10% |
| Carbs | 23.94g | 1.29g | 8% |
| Potassium | 584mg | 330mg | 7% |
| Vitamin B2 | 0.2mg | 0.12mg | 6% |
| Choline | 36.2mg | 9mg | 5% |
| Vitamin B3 | 1mg | 0.2mg | 5% |
| Calories | 97kcal | 11kcal | 4% |
| Manganese | 0.331mg | 0.244mg | 4% |
| Vitamin B1 | 0.14mg | 0.09mg | 4% |
| Zinc | 0.5mg | 0.11mg | 4% |
| Vitamin B5 | 0.479mg | 0.31mg | 3% |
| Iron | 0.06mg | 0.2mg | 2% |
| Folate | 16µg | 9µg | 2% |
| Protein | 1.4g | 2.3g | 2% |
| Sodium | 14mg | 41mg | 1% |
| Vitamin E | 1.2mg | 1mg | 1% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 20.94g | 0.79g | N/A |
| Magnesium | 22mg | 21mg | 0% |
| Sugar | 4.8g | 0.2g | N/A |
| Phosphorus | 63mg | 60mg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.026g | 0.027g | 0% |
| Monounsaturated fat | 0.002g | 0.008g | 0% |
| Polyunsaturated fat | 0.043g | 0.035g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 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 | Equal | |
| 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%
74%
Minerals Daily Need Coverage Score
27%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 4.6g)
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Water chestnuts is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.