Apple vs. Water Chestnut
Nutrition comparison of Apple and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and water chestnut:
- Both water chestnut and apple are high in dietary fiber.
- Water chestnut has 54% less sugar than apple.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Water chestnut is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Apple has 46% less calories than water chestnut - water chestnut has 97 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is similar to water chestnut for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Water Chestnut | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 96% | 94% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 42% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both water chestnut and apple are high in dietary fiber. Water chestnut has 25% more dietary fiber than apple - water chestnut has 3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Water chestnut has 54% less sugar than apple - water chestnut has 4.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Water chestnut and apple contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both water chestnut and apple are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut and apple contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and water chestnut contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and apple contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Water chestnut and apple contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Water Chestnut | |
|---|---|---|
| Thiamin | 0.017 MG | 0.14 MG |
| Riboflavin | 0.026 MG | 0.2 MG |
| Niacin | 0.091 MG | 1 MG |
| Pantothenic acid | 0.061 MG | 0.479 MG |
| Vitamin B6 | 0.041 MG | 0.328 MG |
| Folate | 3 UG | 16 UG |
Minerals
calcium
Water chestnut and apple contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Water chestnut and apple contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Water chestnut is an excellent source of potassium and it has 446% more potassium than apple - water chestnut has 584mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Apple | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| Total | 0.009 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both apple and water chestnut contain small amounts of linoleic acid.
| Apple | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.043 G | 0.032 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Water Chestnut (Waterchestnuts, chinese, raw) .
Apple 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 apple contain more calories in 100 grams?Apple has 50% less calories than water chestnut - water chestnut has 97 calories in 100g and apple has 52 calories.
Does water chestnut or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does water chestnut or apple contain more potassium?
Water chestnut is a rich source of potassium and it has 450% more potassium than apple - water chestnut has 584mg of potassium in 100 grams and apple has 107mg of potassium.