Sunflower Seeds vs. Water Chestnut
Nutrition comparison of Sunflower Seeds and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and water chestnut:
- Both water chestnut and sunflower seeds are high in dietary fiber and potassium.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and water chestnut has 84% less calories than sunflower seed - water chestnut has 97 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, sunflower seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Water Chestnut | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 12% | 94% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and sunflower seeds contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both water chestnut and sunflower seeds are high in dietary fiber. Sunflower seed has 283% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than water chestnut - water chestnut has 4.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 11 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and water chestnut has 100% less saturated fat than sunflower seed - water chestnut has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 186% more Vitamin C than sunflower seed - water chestnut has 4mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin E
Water chestnut has more Vitamin E than sunflower seed - water chestnut has 1.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Water chestnut and sunflower seeds contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and water chestnut contain significant amounts of riboflavin.
| Sunflower Seeds | Water Chestnut | |
|---|---|---|
| Thiamin | 0.325 MG | 0.14 MG |
| Riboflavin | 0.285 MG | 0.2 MG |
| Niacin | 4.198 MG | 1 MG |
| Pantothenic acid | 7.056 MG | 0.479 MG |
| Vitamin B6 | 0.805 MG | 0.328 MG |
| Folate | 238 UG | 16 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 418% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 112 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both water chestnut and sunflower seeds are high in potassium. Water chestnut has 19% more potassium than sunflower seed - water chestnut has 584mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Sunflower Seeds | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| Total | 0.079 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than water chestnut per 100 grams.
| Sunflower Seeds | Water Chestnut | |
|---|---|---|
| linoleic acid | 37.39 G | 0.032 G |
| Total | 37.39 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 Sunflower Seeds or Water Chestnut .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Sunflower Seeds 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 % | |
| 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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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 % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| 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 % | |
| 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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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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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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MG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does water chestnut or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and water chestnut has 80% less calories than sunflower seed - water chestnut has 97 calories in 100g and sunflower seed has 619 calories.
Does water chestnut or sunflower seeds have more carbohydrates?
By weight, water chestnut and sunflower seeds contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does water chestnut or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 112 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does water chestnut or sunflower seeds contain more potassium?
Both water chestnut and sunflower seeds are high in potassium. Water chestnut has 20% more potassium than sunflower seed - water chestnut has 584mg of potassium in 100 grams and sunflower seed has 491mg of potassium.