Broccoli vs. Water Chestnut
Nutrition comparison of Broccoli and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and water chestnut:
- Both water chestnut and broccoli are high in dietary fiber and potassium.
- Broccoli has 65% less calories than water chestnut.
- Broccoli has 72% less carbohydrates than water chestnut.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Water chestnut has more thiamin, however, broccoli contains more folate.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 65% less calories than water chestnut - water chestnut has 97 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Water Chestnut | |
|---|---|---|
| Protein | 28% | 5% |
| Carbohydrates | 65% | 94% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 72% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both water chestnut and broccoli are high in dietary fiber. Water chestnut has 15% more dietary fiber than broccoli - water chestnut has 3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Water chestnut and broccoli contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Water chestnut and broccoli contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both water chestnut and broccoli are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 21 times more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than water chestnut - broccoli has 31ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and broccoli contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than water chestnut - water chestnut has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, however, broccoli contains more folate. Both broccoli and water chestnut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Water Chestnut | |
|---|---|---|
| Thiamin | 0.071 MG | 0.14 MG |
| Riboflavin | 0.117 MG | 0.2 MG |
| Niacin | 0.639 MG | 1 MG |
| Pantothenic acid | 0.573 MG | 0.479 MG |
| Vitamin B6 | 0.175 MG | 0.328 MG |
| Folate | 63 UG | 16 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 11 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both water chestnut and broccoli are high in potassium. Water chestnut has 85% more potassium than broccoli - water chestnut has 584mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Broccoli | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.01 G |
| Total | 0.0215 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and water chestnut contain small amounts of linoleic acid.
| Broccoli | Water Chestnut | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 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: Broccoli (Broccoli, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 70% less calories than water chestnut - water chestnut has 97 calories in 100g and broccoli has 34 calories.
Does water chestnut or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does water chestnut or broccoli contain more potassium?
Both water chestnut and broccoli are high in potassium. Water chestnut has 90% more potassium than broccoli - water chestnut has 584mg of potassium in 100 grams and broccoli has 316mg of potassium.