Chestnut vs. Water Chestnut
Nutrition comparison of Chestnut and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and water chestnut:
- Both water chestnut and chestnut are high in dietary fiber and potassium.
- Chestnut has more folate.
- Chestnut is an excellent source of Vitamin C.
- Water chestnut has 55% less sugar than chestnut.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chestnut is high in calories and water chestnut has 60% less calories than chestnut - water chestnut has 97 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is lighter in carbs, heavier in fat and similar to water chestnut for protein. Chestnut has a macronutrient ratio of 5:87:8 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Water Chestnut | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 87% | 94% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and water chestnut has 55% less carbohydrates than chestnut - water chestnut has 23.9g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both water chestnut and chestnut are high in dietary fiber. Chestnut has 70% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Water chestnut has 55% less sugar than chestnut - water chestnut has 4.8g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Chestnut has 126% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both water chestnut and chestnut are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 550% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Chestnut and water chestnut contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and chestnut contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Water chestnut and chestnut contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more folate. Both chestnut and water chestnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chestnut | Water Chestnut | |
|---|---|---|
| Thiamin | 0.243 MG | 0.14 MG |
| Riboflavin | 0.175 MG | 0.2 MG |
| Niacin | 1.342 MG | 1 MG |
| Pantothenic acid | 0.554 MG | 0.479 MG |
| Vitamin B6 | 0.497 MG | 0.328 MG |
| Folate | 70 UG | 16 UG |
Minerals
calcium
Chestnut has 164% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Chestnut has 14 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both water chestnut and chestnut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium per 100 grams and chestnut has 592mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Chestnut | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.01 G |
| Total | 0.093 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than water chestnut per 100 grams.
| Chestnut | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.776 G | 0.032 G |
| Total | 0.776 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: Chestnut (Nuts, chestnuts, european, roasted) and Water Chestnut (Waterchestnuts, chinese, raw) .
Chestnut g
()
|
Daily Values (%) |
Water Chestnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or chestnut contain more calories in 100 grams?Chestnut is high in calories and water chestnut has 60% less calories than chestnut - water chestnut has 97 calories in 100g and chestnut has 245 calories.
Does water chestnut or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and water chestnut has 60% fewer carbohydrates than chestnut - water chestnut has 23.9g of carbs for 100g and chestnut has 53g of carbohydrates.
Does water chestnut or chestnut contain more potassium?
Both water chestnut and chestnut are high in potassium. Water chestnut is very similar to water chestnut for potassium - water chestnut has 584mg of potassium in 100 grams and chestnut has 592mg of potassium.