Grapes vs. Water Chestnut
Nutrition comparison of Grapes and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and water chestnut:
- Water chestnut has 69% less sugar than grape.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape has 29% less calories than water chestnut - water chestnut has 97 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is similar to water chestnut for protein, carbs and fat. Grapes has a macronutrient ratio of 4:94:2 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Water Chestnut | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 94% | 94% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and grapes contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 233% more dietary fiber than grape - water chestnut has 3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Water chestnut has 69% less sugar than grape - water chestnut has 4.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Water chestnut and grapes contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both water chestnut and grapes are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Water chestnut and grapes contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and water chestnut contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and grapes contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Water chestnut and grapes contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Water Chestnut | |
|---|---|---|
| Thiamin | 0.069 MG | 0.14 MG |
| Riboflavin | 0.07 MG | 0.2 MG |
| Niacin | 0.188 MG | 1 MG |
| Pantothenic acid | 0.05 MG | 0.479 MG |
| Vitamin B6 | 0.086 MG | 0.328 MG |
| Folate | 2 UG | 16 UG |
Minerals
calcium
Water chestnut and grapes contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Water chestnut and grapes contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 206% more potassium than grape - water chestnut has 584mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and water chestnut contain small amounts of linoleic acid.
| Grapes | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.037 G | 0.032 G |
| Total | 0.037 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapes or Water Chestnut .
Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Grapes 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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 water chestnut or grapes contain more calories in 100 grams?Grape has 30% less calories than water chestnut - water chestnut has 97 calories in 100g and grape has 69 calories.
Does water chestnut or grapes have more carbohydrates?
By weight, water chestnut and grapes contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and grape has 18.1g of carbohydrates.
Does water chestnut or grapes contain more potassium?
Water chestnut is a rich source of potassium and it has 210% more potassium than grape - water chestnut has 584mg of potassium in 100 grams and grape has 191mg of potassium.