Kumquat vs. Water Chestnut
Nutrition comparison of Kumquat and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and water chestnut:
- Both kumquat and water chestnut are high in dietary fiber.
- Kumquat is an excellent source of Vitamin C and calcium.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kumquat has 27% less calories than water chestnut - kumquat has 71 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, kumquat is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Water Chestnut | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 78% | 94% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat has 34% less carbohydrates than water chestnut - kumquat has 15.9g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both kumquat and water chestnut are high in dietary fiber. Kumquat has 117% more dietary fiber than water chestnut - kumquat has 6.5g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Water chestnut has 49% less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Kumquat and water chestnut contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both kumquat and water chestnut are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 998% more Vitamin C than water chestnut - kumquat has 43.9mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Kumquat has more Vitamin A than water chestnut - kumquat has 15ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Kumquat and water chestnut contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Water chestnut and kumquat contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kumquat and water chestnut contain significant amounts of folate.
| Kumquat | Water Chestnut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.14 MG |
| Riboflavin | 0.09 MG | 0.2 MG |
| Niacin | 0.429 MG | 1 MG |
| Pantothenic acid | 0.208 MG | 0.479 MG |
| Vitamin B6 | 0.036 MG | 0.328 MG |
| Folate | 17 UG | 16 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 464% more calcium than water chestnut - kumquat has 62mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Kumquat has 13 times more iron than water chestnut - kumquat has 0.86mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 214% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Kumquat | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| Total | 0.047 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than water chestnut per 100 grams.
| Kumquat | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.124 G | 0.032 G |
| Total | 0.124 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: Kumquat (Kumquats, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Kumquat g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kumquat or water chestnut contain more calories in 100 grams?Kumquat has 30% less calories than water chestnut - kumquat has 71 calories in 100g and water chestnut has 97 calories.
Does kumquat or water chestnut have more carbohydrates?
By weight, kumquat has 30% fewer carbohydrates than water chestnut - kumquat has 15.9g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does kumquat or water chestnut contain more calcium?
Kumquat is a rich source of calcium and it has 460% more calcium than water chestnut - kumquat has 62mg of calcium in 100 grams and water chestnut has 11mg of calcium.
Does kumquat or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 210% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and water chestnut has 584mg of potassium.