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  6. Watercress vs. Water chestnuts

Watercress vs. Water chestnuts — In-Depth Nutrition Comparison

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How are watercress and water chestnuts different?

  • Watercress is higher in vitamin K, vitamin C, vitamin A, and calcium; however, water chestnuts are richer in copper, vitamin B6, fiber, carbs, potassium, and vitamin B2.
  • Daily need coverage for vitamin K for watercress is 208% higher.

Watercress, raw and Waterchestnuts, chinese, (matai), raw are the varieties used in this article.

Infographic

Watercress 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +990.9%
Contains more IronIron +233.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +77%
Contains more CopperCopper +323.4%
Contains more ZincZinc +354.5%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +35.7%
~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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
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 +975%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +83233.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Water chestnuts DV% diff.
Vitamin K 250µg 0.3µg 208%
Vitamin C 43mg 4mg 43%
Copper 0.077mg 0.326mg 28%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.129mg 0.328mg 15%
Calcium 120mg 11mg 11%
Fiber 0.5g 3g 10%
Carbs 1.29g 23.94g 8%
Potassium 330mg 584mg 7%
Vitamin B2 0.12mg 0.2mg 6%
Vitamin B3 0.2mg 1mg 5%
Choline 9mg 36.2mg 5%
Calories 11kcal 97kcal 4%
Zinc 0.11mg 0.5mg 4%
Manganese 0.244mg 0.331mg 4%
Vitamin B1 0.09mg 0.14mg 4%
Vitamin B5 0.31mg 0.479mg 3%
Protein 2.3g 1.4g 2%
Iron 0.2mg 0.06mg 2%
Folate 9µg 16µg 2%
Sodium 41mg 14mg 1%
Vitamin E 1mg 1.2mg 1%
Protein per 100 calories 21g 1.4g N/A
Calories per 10 g protein 48kcal 693kcal N/A
Weight per 100 calories 909g 103g N/A
Fats 0.1g 0.1g 0%
Net carbs 0.79g 20.94g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 4.8g N/A
Phosphorus 60mg 63mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.008g 0.002g 0%
Polyunsaturated fat 0.035g 0.043g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +64.3%
Contains more WaterWater +29.5%
Contains more CarbsCarbs +1755.8%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 +300%
Contains more Poly. FatPolyunsaturated fat +22.9%
~equal in Saturated fat ~0.026g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.