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  6. Water chestnuts vs. Welsh onion

Water chestnuts vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between Water chestnuts and Welsh onion

  • Water chestnuts have more Copper, Vitamin B6, Potassium, Vitamin B2, Manganese, Vitamin B1, and Vitamin B5, while Welsh onion have more Vitamin K, Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Welsh onion contains 5 times less Copper than Water chestnuts. Water chestnuts contain 0.326mg of Copper, while Welsh onion contains 0.07mg.

The food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Onions, welsh, raw.

Infographic

Water chestnuts vs Welsh onion 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.
Water chestnuts
Water chestnuts
6
:
4
Welsh onion
Welsh onion
Contains more Phosphorus +28.6%
Contains more Potassium +175.5%
Contains less Sodium -17.6%
Contains more Copper +365.7%
Contains more Manganese +141.6%
Contains more Selenium +16.7%
Contains more Calcium +63.6%
Contains more Iron +1933.3%
Equal in Magnesium - 23
Equal in Zinc - 0.52
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Phosphorus +28.6%
Contains more Potassium +175.5%
Contains less Sodium -17.6%
Contains more Copper +365.7%
Contains more Manganese +141.6%
Contains more Selenium +16.7%
Contains more Calcium +63.6%
Contains more Iron +1933.3%
Equal in Magnesium - 23
Equal in Zinc - 0.52

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.
Water chestnuts
Water chestnuts
6
:
3
Welsh onion
Welsh onion
Contains more Vitamin E +135.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +183.4%
Contains more Vitamin B6 +355.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +575%
Contains more Vitamin K +64366.7%
Equal in Folate - 16
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +135.3%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +183.4%
Contains more Vitamin B6 +355.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +575%
Contains more Vitamin K +64366.7%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Welsh onion
Welsh onion
Contains more Carbs +268.3%
Contains more Other +57.1%
Contains more Protein +35.7%
Contains more Fats +300%
Contains more Water +23.2%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +268.3%
Contains more Other +57.1%
Contains more Protein +35.7%
Contains more Fats +300%
Contains more Water +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +262.8%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +262.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water chestnuts Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Water chestnuts Welsh onion Opinion
Net carbs 20.94g 4.1g Water chestnuts
Protein 1.4g 1.9g Welsh onion
Fats 0.1g 0.4g Welsh onion
Carbs 23.94g 6.5g Water chestnuts
Calories 97kcal 34kcal Water chestnuts
Sugar 4.8g 2.18g Welsh onion
Fiber 3g 2.4g Water chestnuts
Calcium 11mg 18mg Welsh onion
Iron 0.06mg 1.22mg Welsh onion
Magnesium 22mg 23mg Welsh onion
Phosphorus 63mg 49mg Water chestnuts
Potassium 584mg 212mg Water chestnuts
Sodium 14mg 17mg Water chestnuts
Zinc 0.5mg 0.52mg Welsh onion
Copper 0.326mg 0.07mg Water chestnuts
Manganese 0.331mg 0.137mg Water chestnuts
Selenium 0.7µg 0.6µg Water chestnuts
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 1.2mg 0.51mg Water chestnuts
Vitamin C 4mg 27mg Welsh onion
Vitamin B1 0.14mg 0.05mg Water chestnuts
Vitamin B2 0.2mg 0.09mg Water chestnuts
Vitamin B3 1mg 0.4mg Water chestnuts
Vitamin B5 0.479mg 0.169mg Water chestnuts
Vitamin B6 0.328mg 0.072mg Water chestnuts
Folate 16µg 16µg
Vitamin K 0.3µg 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.026g 0.067g Water chestnuts
Monounsaturated Fat 0.002g 0.056g Welsh onion
Polyunsaturated fat 0.043g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Water chestnuts
61%
Welsh onion
Minerals Daily Need Coverage Score
27%
Water chestnuts
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 39)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.