Orange Juice vs. Water Chestnut
Nutrition comparison of Orange Juice and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and water chestnut:
- Orange juice has 54% less calories than water chestnut.
- Orange juice has 57% less carbohydrates than water chestnut.
- Orange juice is an excellent source of Vitamin C.
- Water chestnut has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Water chestnut is a great source of dietary fiber.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 54% less calories than water chestnut - orange juice has 45 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, orange juice is lighter in carbs and similar to water chestnut for protein and fat. Orange juice has a macronutrient ratio of 6:90:4 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Water Chestnut | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 90% | 94% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 57% less carbohydrates than water chestnut - orange juice has 10.4g 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 14 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Orange juice and water chestnut contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Orange juice and water chestnut contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both orange juice and water chestnut are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 11 times more Vitamin C than water chestnut - orange juice has 50mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than water chestnut - orange juice has 10ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Orange juice and water chestnut contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Orange juice and water chestnut contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both orange juice and water chestnut contain significant amounts of thiamin and folate.
| Orange Juice | Water Chestnut | |
|---|---|---|
| Thiamin | 0.09 MG | 0.14 MG |
| Riboflavin | 0.03 MG | 0.2 MG |
| Niacin | 0.4 MG | 1 MG |
| Pantothenic acid | 0.19 MG | 0.479 MG |
| Vitamin B6 | 0.04 MG | 0.328 MG |
| Folate | 30 UG | 16 UG |
Minerals
calcium
Orange juice and water chestnut contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Orange juice and water chestnut contain similar amounts of iron - orange juice has 0.2mg 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 192% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | 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 orange juice and water chestnut contain small amounts of linoleic acid.
| Orange Juice | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.029 G | 0.032 G |
| Total | 0.029 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 Orange Juice or Water Chestnut .
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Water Chestnut (Waterchestnuts, chinese, raw) .
Orange Juice 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 % |
|
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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 orange juice or water chestnut contain more calories in 100 grams?Orange juice has 50% less calories than water chestnut - orange juice has 45 calories in 100g and water chestnut has 97 calories.
Does orange juice or water chestnut have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than water chestnut - orange juice has 10.4g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does orange juice or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 190% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and water chestnut has 584mg of potassium.