Banana vs. Water Chestnut
Nutrition comparison of Banana and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and water chestnut:
- Both water chestnut and banana are high in dietary fiber and potassium.
- Water chestnut has 61% less sugar than banana.
- Water chestnut has more thiamin and riboflavin.
USDA sources for nutritional information: Banana (Bananas, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Water chestnut and banana contain similar amounts of calories - water chestnut has 97 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to water chestnut for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Water Chestnut | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and banana contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both water chestnut and banana are high in dietary fiber. Water chestnut has 15% more dietary fiber than banana - water chestnut has 3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Water chestnut has 61% less sugar than banana - water chestnut has 4.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Water chestnut and banana contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both water chestnut and banana are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 118% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and water chestnut contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and banana contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Water chestnut and banana contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin and riboflavin. Both banana and water chestnut contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Water Chestnut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.14 MG |
| Riboflavin | 0.073 MG | 0.2 MG |
| Niacin | 0.665 MG | 1 MG |
| Pantothenic acid | 0.334 MG | 0.479 MG |
| Vitamin B6 | 0.367 MG | 0.328 MG |
| Folate | 20 UG | 16 UG |
Minerals
calcium
Water chestnut and banana contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Water chestnut and banana contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both water chestnut and banana are high in potassium. Water chestnut has 63% more potassium than banana - water chestnut has 584mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Banana | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both banana and water chestnut contain small amounts of linoleic acid.
| Banana | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.046 G | 0.032 G |
| Total | 0.046 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: Banana (Bananas, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Banana 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 banana contain more calories in 100 grams?Water chestnut and banana contain similar amounts of calories - water chestnut has 97 calories in 100g and banana has 89 calories.
Does water chestnut or banana have more carbohydrates?
By weight, water chestnut and banana contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does water chestnut or banana contain more potassium?
Both water chestnut and banana are high in potassium. Water chestnut has 60% more potassium than banana - water chestnut has 584mg of potassium in 100 grams and banana has 358mg of potassium.