Yam vs. Water chestnuts — In-Depth Nutrition Comparison
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Significant differences between Yam and Water chestnuts
- Yam has more Vitamin C, and Iron, however, Water chestnuts are richer in Copper, Vitamin B2, Vitamin B6, and Vitamin E.
- Water chestnuts covers your daily Copper needs 19% more than Yam.
- Water chestnuts have 9 times less Iron than Yam. Yam has 0.52mg of Iron, while Water chestnuts have 0.06mg.
- Yam contains less Sugar.
Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Waterchestnuts, chinese, (matai), raw.
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.
| 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% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CopperCopper | +114.5% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +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 CVitamin C | +202.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +666.7% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +14.8% |
| Contains more OtherOther | +44.7% |
~equal in
Protein
~1.4g
~equal in
Water
~73.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated Fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +39.5% |
| Contains less Sat. FatSaturated Fat | -10.3% |
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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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 97kcal |
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| Protein | 1.49g | 1.4g |
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| Fats | 0.14g | 0.1g |
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| Vitamin C | 12.1mg | 4mg |
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| Net carbs | 23.58g | 20.94g |
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| Carbs | 27.48g | 23.94g |
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| Magnesium | 18mg | 22mg |
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| Calcium | 14mg | 11mg |
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| Potassium | 670mg | 584mg |
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| Iron | 0.52mg | 0.06mg |
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| Sugar | 0.49g | 4.8g |
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| Fiber | 3.9g | 3g |
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| Copper | 0.152mg | 0.326mg |
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| Zinc | 0.2mg | 0.5mg |
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| Phosphorus | 49mg | 63mg |
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| Sodium | 8mg | 14mg |
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| Vitamin A | 122IU | 0IU |
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| Vitamin A | 6µg | 0µg |
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| Vitamin E | 0.34mg | 1.2mg |
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| Manganese | 0.371mg | 0.331mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.095mg | 0.14mg |
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| Vitamin B2 | 0.028mg | 0.2mg |
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| Vitamin B3 | 0.552mg | 1mg |
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| Vitamin B5 | 0.311mg | 0.479mg |
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| Vitamin B6 | 0.228mg | 0.328mg |
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| Vitamin K | 2.3µg | 0.3µg |
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| Folate | 16µg | 16µg | |
| Choline | 16.2mg | 36.2mg |
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| Saturated Fat | 0.029g | 0.026g |
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| Monounsaturated Fat | 0.005g | 0.002g |
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| Polyunsaturated fat | 0.06g | 0.043g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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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 |
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| 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
15%
21%
Minerals Daily Need Coverage Score
23%
27%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 51)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.2)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.