Almonds vs. Water Chestnut
Nutrition comparison of Almonds and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and water chestnut:
- Both water chestnut and almonds are high in dietary fiber and potassium.
- Almond has more riboflavin, niacin and folate, however, water chestnut contains more Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Water chestnut has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and water chestnut has 83% less calories than almond - water chestnut has 97 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to water chestnut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Water Chestnut | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 14% | 94% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and almonds contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both water chestnut and almonds are high in dietary fiber. Almond has 317% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Water chestnut and almonds contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 14 times more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Water chestnut has signficantly less saturated fat than almond - water chestnut has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and water chestnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and water chestnut does not contain significant amounts.
Vitamins
Vitamin C
Water chestnut has more Vitamin C than almond - water chestnut has 4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and water chestnut contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 20 times more Vitamin E than water chestnut - water chestnut has 1.2mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Water chestnut and almonds contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and folate, however, water chestnut contains more Vitamin B6. Both almonds and water chestnut contain significant amounts of thiamin and pantothenic acid.
| Almonds | Water Chestnut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.14 MG |
| Riboflavin | 1.138 MG | 0.2 MG |
| Niacin | 3.618 MG | 1 MG |
| Pantothenic acid | 0.471 MG | 0.479 MG |
| Vitamin B6 | 0.137 MG | 0.328 MG |
| Folate | 44 UG | 16 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 60 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both water chestnut and almonds are high in potassium. Almond has 26% more potassium than water chestnut - water chestnut has 584mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Almonds | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.01 G |
| Total | 0.003 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than water chestnut per 100 grams.
| Almonds | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.032 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Water Chestnut (Waterchestnuts, chinese, raw) .
Almonds 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 water chestnut or almonds contain more calories in 100 grams?Almond is high in calories and water chestnut has 80% less calories than almond - water chestnut has 97 calories in 100g and almond has 579 calories.
Does water chestnut or almonds have more carbohydrates?
By weight, water chestnut and almonds contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does water chestnut or almonds contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than water chestnut - water chestnut has 11mg of calcium in 100 grams and almond has 269mg of calcium.
Does water chestnut or almonds contain more iron?
Almond is an abundant source of iron and it has 60 times more iron than water chestnut - water chestnut has 0.06mg of iron in 100 grams and almond has 3.7mg of iron.
Does water chestnut or almonds contain more potassium?
Both water chestnut and almonds are high in potassium. Almond has 30% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and almond has 733mg of potassium.