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.
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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
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Calcium
+27.3%
Contains
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Iron
+766.7%
Contains
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Potassium
+14.7%
Contains
less
Sodium
-42.9%
Contains
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Manganese
+12.1%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+28.6%
Contains
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Zinc
+150%
Contains
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Copper
+114.5%
Equal in Selenium - 0.7
Contains
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Calcium
+27.3%
Contains
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Iron
+766.7%
Contains
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Potassium
+14.7%
Contains
less
Sodium
-42.9%
Contains
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Manganese
+12.1%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+28.6%
Contains
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Zinc
+150%
Contains
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Copper
+114.5%
Equal in Selenium - 0.7
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
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Vitamin A
+∞%
Contains
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Vitamin C
+202.5%
Contains
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Vitamin K
+666.7%
Contains
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Vitamin E
+252.9%
Contains
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Vitamin B1
+47.4%
Contains
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Vitamin B2
+614.3%
Contains
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Vitamin B3
+81.2%
Contains
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Vitamin B5
+54%
Contains
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Vitamin B6
+43.9%
Equal in Folate - 16
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+202.5%
Contains
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Vitamin K
+666.7%
Contains
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Vitamin E
+252.9%
Contains
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Vitamin B1
+47.4%
Contains
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Vitamin B2
+614.3%
Contains
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Vitamin B3
+81.2%
Contains
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Vitamin B5
+54%
Contains
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Vitamin B6
+43.9%
Equal in Folate - 16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+40%
Contains
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Carbs
+14.8%
Contains
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Other
+44.7%
Equal in Protein - 1.4
Equal in Water - 73.46
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
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Fats
+40%
Contains
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Carbs
+14.8%
Contains
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Other
+44.7%
Equal in Protein - 1.4
Equal in Water - 73.46
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+150%
Contains
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Polyunsaturated fat
+39.5%
Contains
less
Saturated Fat
-10.3%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Contains
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Monounsaturated Fat
+150%
Contains
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Polyunsaturated fat
+39.5%
Contains
less
Saturated 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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 20.94g |
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| Protein | 1.49g | 1.4g |
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| Fats | 0.14g | 0.1g |
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| Carbs | 27.48g | 23.94g |
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| Calories | 116kcal | 97kcal |
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| Sugar | 0.49g | 4.8g |
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| Fiber | 3.9g | 3g |
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| Calcium | 14mg | 11mg |
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| Iron | 0.52mg | 0.06mg |
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| Magnesium | 18mg | 22mg |
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| Phosphorus | 49mg | 63mg |
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| Potassium | 670mg | 584mg |
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| Sodium | 8mg | 14mg |
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| Zinc | 0.2mg | 0.5mg |
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| Copper | 0.152mg | 0.326mg |
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| Manganese | 0.371mg | 0.331mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 122IU | 0IU |
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| Vitamin A RAE | 6µg | 0µg |
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| Vitamin E | 0.34mg | 1.2mg |
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| Vitamin C | 12.1mg | 4mg |
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| 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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| Folate | 16µg | 16µg | |
| Vitamin K | 2.3µg | 0.3µg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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 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.