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Water chestnuts vs. Yam — In-Depth Nutrition Comparison

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Significant differences between water chestnuts and yam

  • Water chestnuts have more copper, vitamin B2, vitamin B6, and vitamin E; however, yam is richer in vitamin C and iron.
  • Water chestnuts cover your daily copper needs 19% more than yam.
  • Yam has 10 times less sugar than water chestnuts. Water chestnuts have 4.8g of sugar, while yam has 0.49g.

Specific food types used in this comparison are Waterchestnuts, chinese, (matai), raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Water chestnuts vs Yam infographic
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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.
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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +22.2%
Contains more CopperCopper +114.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +28.6%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +766.7%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +12.1%
~equal in Selenium ~0.7µg

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%
Yam
Yam
3
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +614.3%
Contains more Vitamin B3Vitamin B3 +81.2%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more CholineCholine +123.5%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Yam DV% diff.
Copper 0.326mg 0.152mg 19%
Vitamin B2 0.2mg 0.028mg 13%
Vitamin C 4mg 12.1mg 9%
Vitamin B6 0.328mg 0.228mg 8%
Vitamin E 1.2mg 0.34mg 6%
Iron 0.06mg 0.52mg 6%
Vitamin B1 0.14mg 0.095mg 4%
Choline 36.2mg 16.2mg 4%
Fiber 3g 3.9g 4%
Vitamin B5 0.479mg 0.311mg 3%
Vitamin B3 1mg 0.552mg 3%
Potassium 584mg 670mg 3%
Zinc 0.5mg 0.2mg 3%
Vitamin K 0.3µg 2.3µg 2%
Phosphorus 63mg 49mg 2%
Manganese 0.331mg 0.371mg 2%
Calories 97kcal 116kcal 1%
Magnesium 22mg 18mg 1%
Vitamin A 0µg 6µg 1%
Carbs 23.94g 27.48g 1%
Protein 1.4g 1.49g 0%
Fats 0.1g 0.14g 0%
Net carbs 20.94g 23.58g N/A
Calcium 11mg 14mg 0%
Sugar 4.8g 0.49g N/A
Sodium 14mg 8mg 0%
Selenium 0.7µg 0.7µg 0%
Folate 16µg 16µg 0%
Saturated fat 0.026g 0.029g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.043g 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 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
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more OtherOther +44.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +14.8%
~equal in Protein ~1.49g
~equal in Water ~70.13g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +39.5%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.