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 A, vitamin C, 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 Vitamin CVitamin C | +975% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +83233.3% |
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% |
| Vitamin B3 | 1mg | 0.2mg | 5% |
| Choline | 36.2mg | 9mg | 5% |
| Calories | 97kcal | 11kcal | 4% |
| Zinc | 0.5mg | 0.11mg | 4% |
| Manganese | 0.331mg | 0.244mg | 4% |
| Vitamin B1 | 0.14mg | 0.09mg | 4% |
| Vitamin B5 | 0.479mg | 0.31mg | 3% |
| Protein | 1.4g | 2.3g | 2% |
| Iron | 0.06mg | 0.2mg | 2% |
| Folate | 16µg | 9µg | 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% |
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
