Quinoa vs. Water Chestnut
Nutrition comparison of Cooked Quinoa and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and water chestnut:
- Both quinoa and water chestnut are high in dietary fiber.
- Quinoa has signficantly more iron than water chestnut.
- Water chestnut has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and water chestnut has 19% less calories than quinoa - quinoa has 120 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Water Chestnut | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 71% | 94% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and water chestnut contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both quinoa and water chestnut are high in dietary fiber. Quinoa is very similar to quinoa for dietary fiber - quinoa has 2.8g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Quinoa and water chestnut contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Quinoa has 214% more protein than water chestnut - quinoa has 4.4g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both quinoa and water chestnut are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than quinoa - water chestnut has 4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and water chestnut contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Quinoa and water chestnut contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Water chestnut and quinoa contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Water chestnut has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate. Both quinoa and water chestnut contain significant amounts of thiamin and riboflavin.
| Quinoa | Water Chestnut | |
|---|---|---|
| Thiamin | 0.107 MG | 0.14 MG |
| Riboflavin | 0.11 MG | 0.2 MG |
| Niacin | 0.412 MG | 1 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | 0.123 MG | 0.328 MG |
| Folate | 42 UG | 16 UG |
Minerals
calcium
Quinoa and water chestnut contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Quinoa has signficantly more iron than water chestnut - quinoa has 1.5mg 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 240% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than water chestnut per 100 grams.
| Quinoa | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.01 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than water chestnut per 100 grams.
| Quinoa | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.974 G | 0.032 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked Quinoa 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 quinoa or water chestnut contain more calories in 100 grams?Quinoa is high in calories and water chestnut has 20% less calories than quinoa - quinoa has 120 calories in 100g and water chestnut has 97 calories.
Does quinoa or water chestnut have more carbohydrates?
By weight, quinoa and water chestnut contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does quinoa or water chestnut contain more potassium?
Water chestnut is a rich source of potassium and it has 240% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and water chestnut has 584mg of potassium.