Carrots vs. Water Chestnut
Nutrition comparison of Carrots and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and water chestnut:
- Both water chestnut and carrots are high in dietary fiber and potassium.
- Carrot has 58% less calories than water chestnut.
- Carrot has 60% less carbohydrates than water chestnut.
- Carrot is an excellent source of Vitamin A.
- Water chestnut has more thiamin, riboflavin and Vitamin B6.
USDA sources for nutritional information: Carrots (Carrots, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 58% less calories than water chestnut - water chestnut has 97 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is heavier in protein, lighter in carbs and heavier in fat compared to water chestnut per calorie. Carrots has a macronutrient ratio of 9:87:5 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Water Chestnut | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 87% | 94% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 60% less carbohydrates than water chestnut - water chestnut has 23.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both water chestnut and carrots are high in dietary fiber. Water chestnut has a little more dietary fiber (7%) than carrot by weight - water chestnut has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Water chestnut and carrots contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Water chestnut and carrots contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both water chestnut and carrots are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Water chestnut and carrots contain similar amounts of Vitamin C - water chestnut has 4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - carrot has 835ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and carrots contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Water chestnut and carrots contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Water chestnut has more thiamin, riboflavin and Vitamin B6. Both carrots and water chestnut contain significant amounts of niacin, pantothenic acid and folate.
| Carrots | Water Chestnut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.14 MG |
| Riboflavin | 0.058 MG | 0.2 MG |
| Niacin | 0.983 MG | 1 MG |
| Pantothenic acid | 0.273 MG | 0.479 MG |
| Vitamin B6 | 0.138 MG | 0.328 MG |
| Folate | 19 UG | 16 UG |
Minerals
calcium
Carrot has 200% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Water chestnut and carrots contain similar amounts of iron - water chestnut has 0.06mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both water chestnut and carrots are high in potassium. Water chestnut has 83% more potassium than carrot - water chestnut has 584mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and water chestnut contain small amounts of alpha linoleic acid (ALA).
| Carrots | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than water chestnut per 100 grams.
| Carrots | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.1 G | 0.032 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Carrots 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 carrots contain more calories in 100 grams?Carrot has 60% less calories than water chestnut - water chestnut has 97 calories in 100g and carrot has 41 calories.
Does water chestnut or carrots have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than water chestnut - water chestnut has 23.9g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does water chestnut or carrots contain more potassium?
Both water chestnut and carrots are high in potassium. Water chestnut has 80% more potassium than carrot - water chestnut has 584mg of potassium in 100 grams and carrot has 320mg of potassium.