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  6. Welsh onion vs. Water chestnuts

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

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Differences between Welsh onion and Water chestnuts

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, while Water chestnuts has more Copper, Vitamin B6, Potassium, Vitamin B2, Manganese, Vitamin B1, and Vitamin B5.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Water chestnuts contain 20 times less Iron than Welsh onion. Welsh onion contains 1.22mg of Iron, while Water chestnuts contain 0.06mg.

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

Infographic

Welsh onion vs Water chestnuts 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.
Welsh onion
Welsh onion
4
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +63.6%
Contains more Iron +1933.3%
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%
Equal in Magnesium - 22
Equal in Zinc - 0.5
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +63.6%
Contains more Iron +1933.3%
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%
Equal in Magnesium - 22
Equal in Zinc - 0.5

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.
Welsh onion
Welsh onion
3
:
6
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin C +575%
Contains more Vitamin K +64366.7%
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%
Equal in Folate - 16
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +575%
Contains more Vitamin K +64366.7%
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%
Equal in Folate - 16

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Water chestnuts
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 Welsh onion Water chestnuts Opinion
Net carbs 4.1g 20.94g Water chestnuts
Protein 1.9g 1.4g Welsh onion
Fats 0.4g 0.1g Welsh onion
Carbs 6.5g 23.94g Water chestnuts
Calories 34kcal 97kcal Water chestnuts
Sugar 2.18g 4.8g Welsh onion
Fiber 2.4g 3g Water chestnuts
Calcium 18mg 11mg Welsh onion
Iron 1.22mg 0.06mg Welsh onion
Magnesium 23mg 22mg Welsh onion
Phosphorus 49mg 63mg Water chestnuts
Potassium 212mg 584mg Water chestnuts
Sodium 17mg 14mg Water chestnuts
Zinc 0.52mg 0.5mg Welsh onion
Copper 0.07mg 0.326mg Water chestnuts
Manganese 0.137mg 0.331mg Water chestnuts
Selenium 0.6µg 0.7µg Water chestnuts
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 1.2mg Water chestnuts
Vitamin C 27mg 4mg Welsh onion
Vitamin B1 0.05mg 0.14mg Water chestnuts
Vitamin B2 0.09mg 0.2mg Water chestnuts
Vitamin B3 0.4mg 1mg Water chestnuts
Vitamin B5 0.169mg 0.479mg Water chestnuts
Vitamin B6 0.072mg 0.328mg Water chestnuts
Folate 16µg 16µg
Vitamin K 193.4µg 0.3µg 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 0.067g 0.026g Water chestnuts
Monounsaturated Fat 0.056g 0.002g Welsh onion
Polyunsaturated fat 0.156g 0.043g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Water chestnuts
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
61%
Welsh onion
21%
Water chestnuts
Minerals Daily Need Coverage Score
17%
Welsh onion
27%
Water chestnuts

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.