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  6. Broccoli vs. Water chestnuts

Broccoli vs. Water chestnuts — In-Depth Nutrition Comparison

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How are broccoli and water chestnuts different?

  • Broccoli is richer in vitamin C, vitamin K, folate, and iron, while water chestnuts are higher in copper, vitamin B6, potassium, vitamin B2, carbs, and vitamin B1.
  • Broccoli covers your daily need for vitamin C 95% more than water chestnuts.
  • Broccoli contains 339 times more vitamin K than water chestnuts. Broccoli contains 101.6µg of vitamin K, while water chestnuts contain 0.3µg.

Broccoli, raw and Waterchestnuts, chinese, (matai), raw types were used in this article.

Infographic

Broccoli vs Water chestnuts infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
Contains more CalciumCalcium +327.3%
Contains more IronIron +1116.7%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +84.8%
Contains more CopperCopper +565.3%
Contains more ZincZinc +22%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +57.6%
~equal in Magnesium ~22mg
~equal in Phosphorus ~63mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Contains more Vitamin CVitamin C +2130%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin KVitamin K +33766.7%
Contains more FolateFolate +293.8%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B1Vitamin B1 +97.2%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B6Vitamin B6 +87.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Water chestnuts DV% diff.
Vitamin C 89.2mg 4mg 95%
Vitamin K 101.6µg 0.3µg 84%
Copper 0.049mg 0.326mg 31%
Vitamin B6 0.175mg 0.328mg 12%
Folate 63µg 16µg 12%
Potassium 316mg 584mg 8%
Iron 0.73mg 0.06mg 8%
Carbs 6.64g 23.94g 6%
Vitamin B1 0.071mg 0.14mg 6%
Vitamin B2 0.117mg 0.2mg 6%
Manganese 0.21mg 0.331mg 5%
Calcium 47mg 11mg 4%
Calories 34kcal 97kcal 3%
Protein 2.82g 1.4g 3%
Vitamin A 31µg 0µg 3%
Vitamin E 0.78mg 1.2mg 3%
Selenium 2.5µg 0.7µg 3%
Choline 18.7mg 36.2mg 3%
Fiber 2.6g 3g 2%
Vitamin B3 0.639mg 1mg 2%
Vitamin B5 0.573mg 0.479mg 2%
Zinc 0.41mg 0.5mg 1%
Sodium 33mg 14mg 1%
Fructose 0.68g 1%
Protein per 100 calories 8.3g 1.4g N/A
Calories per 10 g protein 121kcal 693kcal N/A
Weight per 100 calories 294g 103g N/A
Fats 0.37g 0.1g 0%
Net carbs 4.04g 20.94g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 4.8g N/A
Phosphorus 66mg 63mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.038g 0.043g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +101.4%
Contains more FatsFats +270%
Contains more WaterWater +21.6%
Contains more CarbsCarbs +260.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
37% 3% 61%
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 +450%
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +13.2%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.