Asparagus vs. Water Chestnut
Nutrition comparison of Asparagus and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and water chestnut:
- Both asparagus and water chestnut are high in dietary fiber and potassium.
- Asparagus has 5.1 times less carbohydrates than water chestnut.
- Asparagus has signficantly less calories than water chestnut.
- Asparagus is a great source of iron.
- Water chestnut has more Vitamin B6, however, asparagus contains more folate.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has signficantly less calories than water chestnut - asparagus has 20 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to water chestnut for fat. Asparagus has a macronutrient ratio of 35:62:4 and for water chestnut, 6:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Water Chestnut | |
|---|---|---|
| Protein | 35% | 6% |
| Carbohydrates | 62% | 94% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 5.1 times less carbohydrates than water chestnut - asparagus has 3.9g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both asparagus and water chestnut are high in dietary fiber. Water chestnut has 43% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Asparagus and water chestnut contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Asparagus and water chestnut contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both asparagus and water chestnut are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Asparagus and water chestnut contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than water chestnut - asparagus has 38ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Asparagus and water chestnut contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than water chestnut - asparagus has 41.6ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more Vitamin B6, however, asparagus contains more folate. Both asparagus and water chestnut contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Asparagus | Water Chestnut | |
|---|---|---|
| Thiamin | 0.143 MG | 0.14 MG |
| Riboflavin | 0.141 MG | 0.2 MG |
| Niacin | 0.978 MG | 1 MG |
| Pantothenic acid | 0.274 MG | 0.479 MG |
| Vitamin B6 | 0.091 MG | 0.328 MG |
| Folate | 52 UG | 16 UG |
Minerals
calcium
Asparagus has 118% more calcium than water chestnut - asparagus has 24mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Asparagus is a great source of iron and it has 34 times more iron than water chestnut - asparagus has 2.1mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both asparagus and water chestnut are high in potassium. Water chestnut has 189% more potassium than asparagus - asparagus has 202mg 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 asparagus and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.01 G |
| Total | 0.01 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and water chestnut contain small amounts of linoleic acid.
| Asparagus | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.04 G | 0.032 G |
| Total | 0.04 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 Asparagus or Water Chestnut .
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Asparagus g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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 % |
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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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MG % | |
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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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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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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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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 asparagus or water chestnut contain more calories in 100 grams?Asparagus has signficantly less calories than water chestnut - asparagus has 20 calories in 100g and water chestnut has 97 calories.
Is asparagus or water chestnut better for protein?
Asparagus and water chestnut contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and water chestnut has 1.4g of protein.
Does asparagus or water chestnut have more carbohydrates?
By weight, asparagus has 5.1 times fewer carbohydrates than water chestnut - asparagus has 3.9g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does asparagus or water chestnut contain more potassium?
Both asparagus and water chestnut are high in potassium. Water chestnut has 190% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and water chestnut has 584mg of potassium.