Chickpeas vs. Water Chestnut
Nutrition comparison of Cooked Chickpeas and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and water chestnut:
- Both water chestnut and chickpeas are high in dietary fiber and potassium.
- Chickpea is a great source of calcium, iron and protein.
- Water chestnut has more riboflavin and Vitamin B6, however, chickpea contains more folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and water chestnut has 41% less calories than chickpea - water chestnut has 97 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Water Chestnut | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 65% | 94% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and chickpeas contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both water chestnut and chickpeas are high in dietary fiber. Chickpea has 153% more dietary fiber than water chestnut - water chestnut has 3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Water chestnut and chickpeas contain similar amounts of sugar - water chestnut has 4.8g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 533% more protein than water chestnut - water chestnut has 1.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both water chestnut and chickpeas are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Water chestnut has 208% more Vitamin C than chickpea - water chestnut has 4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and water chestnut contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and chickpeas contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Water chestnut and chickpeas contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin and Vitamin B6, however, chickpea contains more folate. Both chickpeas and water chestnut contain significant amounts of thiamin, niacin and pantothenic acid.
| Chickpeas | Water Chestnut | |
|---|---|---|
| Thiamin | 0.116 MG | 0.14 MG |
| Riboflavin | 0.063 MG | 0.2 MG |
| Niacin | 0.526 MG | 1 MG |
| Pantothenic acid | 0.286 MG | 0.479 MG |
| Vitamin B6 | 0.139 MG | 0.328 MG |
| Folate | 172 UG | 16 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 345% more calcium than water chestnut - water chestnut has 11mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 47 times more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both water chestnut and chickpeas are high in potassium. Water chestnut has 101% more potassium than chickpea - water chestnut has 584mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Chickpeas | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than water chestnut per 100 grams.
| Chickpeas | Water Chestnut | |
|---|---|---|
| linoleic acid | 1.113 G | 0.032 G |
| Total | 1.113 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked Chickpeas 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 chickpeas contain more calories in 100 grams?Chickpea is high in calories and water chestnut has 40% less calories than chickpea - water chestnut has 97 calories in 100g and chickpea has 164 calories.
Does water chestnut or chickpeas have more carbohydrates?
By weight, water chestnut and chickpeas contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does water chestnut or chickpeas contain more potassium?
Both water chestnut and chickpeas are high in potassium. Water chestnut has 100% more potassium than chickpea - water chestnut has 584mg of potassium in 100 grams and chickpea has 291mg of potassium.