Butterhead Lettuce vs. Water Chestnut
Nutrition comparison of Butterhead Lettuce and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and water chestnut:
- Both butterhead lettuce and water chestnut are high in potassium.
- Butterhead lettuce has signficantly less calories than water chestnut.
- Butterhead lettuce has signficantly less carbohydrates than water chestnut.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, butterhead lettuce contains more folate.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has signficantly less calories than water chestnut - butterhead lettuce has 13 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Water Chestnut | |
|---|---|---|
| Protein | 33% | 5% |
| Carbohydrates | 57% | 94% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has signficantly less carbohydrates than water chestnut - butterhead lettuce has 2.2g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 173% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Butterhead lettuce and water chestnut contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Butterhead lettuce and water chestnut contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both butterhead lettuce and water chestnut are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and water chestnut contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - butterhead lettuce has 166ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Butterhead lettuce and water chestnut contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than water chestnut - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, butterhead lettuce contains more folate.
| Butterhead Lettuce | Water Chestnut | |
|---|---|---|
| Thiamin | 0.057 MG | 0.14 MG |
| Riboflavin | 0.062 MG | 0.2 MG |
| Niacin | 0.357 MG | 1 MG |
| Pantothenic acid | 0.15 MG | 0.479 MG |
| Vitamin B6 | 0.082 MG | 0.328 MG |
| Folate | 73 UG | 16 UG |
Minerals
calcium
Butterhead lettuce has 218% more calcium than water chestnut - butterhead lettuce has 35mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Butterhead lettuce has 19 times more iron than water chestnut - butterhead lettuce has 1.2mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both butterhead lettuce and water chestnut are high in potassium. Water chestnut has 145% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Butterhead Lettuce | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.01 G |
| Total | 0.083 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and water chestnut contain small amounts of linoleic acid.
| Butterhead Lettuce | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.034 G | 0.032 G |
| Total | 0.034 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Water Chestnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or water chestnut contain more calories in 100 grams?Butterhead lettuce has signficantly less calories than water chestnut - butterhead lettuce has 13 calories in 100g and water chestnut has 97 calories.
Is butterhead lettuce or water chestnut better for protein?
Butterhead lettuce and water chestnut contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and water chestnut has 1.4g of protein.
Does butterhead lettuce or water chestnut have more carbohydrates?
By weight, butterhead lettuce has signficantly fewer carbohydrates than water chestnut - butterhead lettuce has 2.2g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does butterhead lettuce or water chestnut contain more potassium?
Both butterhead lettuce and water chestnut are high in potassium. Water chestnut has 150% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and water chestnut has 584mg of potassium.