Beets vs. Water Chestnut
Nutrition comparison of Beets and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and water chestnut:
- Both beets and water chestnut are high in dietary fiber and potassium.
- Beet has 56% less calories than water chestnut.
- Beet has 60% less carbohydrates than water chestnut.
- Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
USDA sources for nutritional information: Beets (Beets, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 56% less calories than water chestnut - beet has 43 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to water chestnut for fat. Beets has a macronutrient ratio of 14:83:3 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Water Chestnut | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 83% | 94% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 60% less carbohydrates than water chestnut - beet has 9.6g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both beets and water chestnut are high in dietary fiber. Beet is very similar to beet for dietary fiber - beet has 2.8g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Beets and water chestnut contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Beets and water chestnut contain similar amounts of protein - beet has 1.6g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both beets and water chestnut are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Beets and water chestnut contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Beets and water chestnut contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Beets and water chestnut contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Beets and water chestnut contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
| Beets | Water Chestnut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.14 MG |
| Riboflavin | 0.04 MG | 0.2 MG |
| Niacin | 0.334 MG | 1 MG |
| Pantothenic acid | 0.155 MG | 0.479 MG |
| Vitamin B6 | 0.067 MG | 0.328 MG |
| Folate | 109 UG | 16 UG |
Minerals
calcium
Beets and water chestnut contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Beet has 12 times more iron than water chestnut - beet has 0.8mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both beets and water chestnut are high in potassium. Water chestnut has 80% more potassium than beet - beet has 325mg 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 beets and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Beets | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.01 G |
| Total | 0.005 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both beets and water chestnut contain significant amounts of linoleic acid.
| Beets | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.055 G | 0.032 G |
| Total | 0.055 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: Beets (Beets, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Beets g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 beets or water chestnut contain more calories in 100 grams?Beet has 60% less calories than water chestnut - beet has 43 calories in 100g and water chestnut has 97 calories.
Does beets or water chestnut have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than water chestnut - beet has 9.6g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does beets or water chestnut contain more potassium?
Both beets and water chestnut are high in potassium. Water chestnut has 80% more potassium than beet - beet has 325mg of potassium in 100 grams and water chestnut has 584mg of potassium.