Hazelnut vs. Water Chestnut
Nutrition comparison of Hazelnut and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and water chestnut:
- Both water chestnut and hazelnut are high in dietary fiber and potassium.
- Hazelnut has more thiamin, niacin and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
- Water chestnut has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and water chestnut has 85% less calories than hazelnut - water chestnut has 97 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Water Chestnut | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 10% | 94% |
| Fat | 81% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 26% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both water chestnut and hazelnut are high in dietary fiber. Hazelnut has 213% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Water chestnut and hazelnut contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 974% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Water chestnut has signficantly less saturated fat than hazelnut - water chestnut has 0.03g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Water chestnut and hazelnut contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and water chestnut contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 11 times more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Water chestnut and hazelnut contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin and folate. Both hazelnut and water chestnut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Hazelnut | Water Chestnut | |
|---|---|---|
| Thiamin | 0.338 MG | 0.14 MG |
| Riboflavin | 0.123 MG | 0.2 MG |
| Niacin | 2.05 MG | 1 MG |
| Pantothenic acid | 0.923 MG | 0.479 MG |
| Vitamin B6 | 0.62 MG | 0.328 MG |
| Folate | 88 UG | 16 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 10 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 72 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both water chestnut and hazelnut are high in potassium. Hazelnut has 29% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Hazelnut | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.01 G |
| Total | 0.06 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than water chestnut per 100 grams.
| Hazelnut | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.032 G |
| Total | 8.463 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Water Chestnut (Waterchestnuts, chinese, raw) .
Hazelnut 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 % | |
| 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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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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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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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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MG % | |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and water chestnut has 90% less calories than hazelnut - water chestnut has 97 calories in 100g and hazelnut has 646 calories.
Does water chestnut or hazelnut have more carbohydrates?
By weight, hazelnut has 30% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does water chestnut or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 10 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does water chestnut or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 72 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does water chestnut or hazelnut contain more potassium?
Both water chestnut and hazelnut are high in potassium. Hazelnut has 30% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and hazelnut has 755mg of potassium.